What is the Strong Curves program?

Strong Curves: Bootyful Beginnings is a beginner routine designed specifically for women who want to build a strong, curvy body . This program has a mix of bodyweight and barbell/dumbbell exercises.

Can you grow your glutes without growing your legs?

Growing glutes without growing the legs? Yes, you can . To grow that perfectly round, toned butt without growing your legs , you should add exercises to your workout program that activate your glutes as much as possible while activating your legs as little as possible.

How long does it take to see results of strong curves?

I started seeing results within just a few weeks ! With the help of Strong Curves I completely transformed my body – not only in terms of physique but strength as well.

Do you lose weight with Curves?

The Curves Nutrition Program, alongside regular strength training with the Curves workout, is designed to decrease body fat , increase lean muscle mass, and improve metabolism.

What food to grow glutes?

Top 10 Foods for A Bigger, More Shapely Booty Tomatoes. Research has shown that tomatoes can prevent age-associated muscle strength decline, making them a great addition to your diet to keep your butt toned. ... Eggs. ... Nut Butter. ... Salmon. ... Avocados. ... Tofu. ... Mushrooms. ... Spinach. More items... Feb 1, 2023

Does growing your glutes make your thighs bigger?

Doing glute isolated exercises such as rainbows, glute bridges, and deadlifts three days a week will help grow your glutes to create lean muscle without making your thighs bigger . Do at least 10 to 15 reps of each exercise. Pilates and yoga classes along with glute isolated exercises can help too.

How to increase butt size?

Exercise is the key to getting a bigger butt. To get the best results, it's important to focus on exercises that target the glute muscles, such as squats and hip extensions . These exercises will not only help you build muscle in your glutes, but they'll also help you burn fat in other areas of your body.

How does the Curves program work?

Curves incorporates both upper body and lower body strength training exercises, cardio moves, and stretching, allowing you to work every major muscle group. The workout uses hydraulic resistance gym equipment specially designed for women and can be used by a variety of fitness levels .

What is the Curves complete program?

Curves Complete Exercise and Nutrition go hand in hand. The Curves Complete Meal Plan encourages eating lean proteins, healthy fats, fibre, and good carbohydrates . It is unique in that it works hand in hand with the Curves combined Cardio and Strength Training Workout, helping to increase metabolism and burn fat.

What equipment is needed for strong curves?

There is some recommended equipment for Strong Curves, which is described in detail in the book. An incomplete list of recommended equipment includes: a squat rack, barbell, dumbbells, and resistance bands .

How much does my curves on demand cost?

MyCurves On Demand Quick Start (no equipment included) - just $24.99USD to start then $24.99USD a month thereafter .

STRONG CURVES Spreadsheets + PDF: Bootyful Beginnings & Gluteal Goddess (2024)

By Kyle Risley
Last updated May 3, 2023

Recommended by Lift Vault: Recommended
Experience level: Beginner
Weeks: 4
Periodization: Linear Periodization
Meet prep program: No
Program goal: Glute hypertrophy, Hypertrophy, Strength
Uses RPE: Yes
Uses 1RM Percentage(%): No

As an affiliate of various sites, including Amazon Associates, I may earn a commission on qualifying purchases via links in this post at no extra cost to you. See Full Disclosure

Written by Bret Contreras, Strong Curves workout is a great program for novice and intermediate lifters looking to get stronger and, yes, have a better butt. The program’s greatest strength lies in its simplicity, making it a simple workout to follow and make progress quickly.

It has quickly become a staple within the strength training community and is available in paperback and Kindle on Amazon.

December 2019 Update:

Bret Contreras has published a new book: Glute Lab. It is getting rave reviews from readers that have been following Strong Curves for years, reporting it has more informational content, more illustrations, new programs, and overall greater depth. Clocking in at over 600 pages, Glute Lab may be the most comprehensive effort published on strength training for women and glute training.

Related: Book Review: The Glute Lab vs. Strong Curves: What’s the Difference?

The Glute Bible

Glute Lab: The Art and Science of Strength and Physique Training

Strong Curves Workout Program Overview (Free PDF)

To read more about the program and how to do the exercises, here is a sample PDF that Bret published for free. It includes everything up to the actual programs, which are laid out in the spreadsheets below.

Sourcefor the spreadsheets

/r/StrongCurves Communityon Reddit if you have any questions

Check out Strong Curves on Amazon if you want 100% of the programs, tips, and advice from Bret Contreras.

Strong Curves on Boostcamp App

Get App Version of Strong Curves

Strong Curves: Bootyful Beginnings - Boostcamp App

Free

Prefer an app to a spreadsheet? If so, you're in luck!

Boostcamp has a free app version of Strong Curves (Bootyful Beginnings) that you can use directly from your phone.

It tracks your progress and calculates your lifts, just like a spreadsheet.

Works on iOS and Android.

Get Free App

Lift Vault earns a commission if you click this link and make a purchase at no extra cost to you.

If you prefer to use a free app version, Boostcamp is a good pick.

It also has other popular programs like 5/3/1, nSuns, Candito, Greg Nuckols, and Reddit PPL.

Strong Curves Spreadsheets

Strong Curves: Bootyful Beginnings Workout Spreadsheet

Just as it sounds, Bootyful Beginnings is an excellent workout program for athletes that many not have much familiarity with the movements needed for the workout program. If you start anywhere, start with this one.

Bootyful Beginnings - Strong Curves Spreadsheets | LiftVault.com

You can find an older version of the Bootyful Beginnings spreadsheet, but I prefer the layout of the one above. Both are the same program.

Strong Curves: Gluteal Goddess Workout Spreadsheet

A more advanced follow up program for graduates of Bootyful Beginnings. The most significant difference vs. Bootyful Beginnings is that the rep volume decreases and the weight increases. Get ready for a strong booty!

Strong Curves Gluteal Goddess Spreadsheet

Strong Curves: Gorgeous Glutes Workout Spreadsheet

Another product of the fabulous /r/StrongCurves community. This is a program spreadsheet for Bret’s Gorgeous Glutes variation of the Strong Curves program.

This is a lower body only program, so you will need to fill in your own upper body or cardio work. There is some space in the spreadsheet to add that in. Lift Vault has bench press programs or you can just swap in the upper body work from another program you’d prefer.

Gorgeous Glutes Spreadsheet | LiftVault.com

Strong Curves Review (Video)

Bret Contreras Gorgeous Glutes Review Weeks 1 - 4 | Diary of a Flexible Dieter Ep. 8

Strong Curves FAQs

What is the Strong Curves program?
- Strong Curves is a strength program design focused on inducing glute hypertrophy and lower body strength.
Do I need lifting experience to start Strong Curves?
- No. Strong Curves has different variations, including “Bootyful Beginnings,” which was designed for beginners. The book explains how to do all exercises (with pictures too!). Beginners welcome!
Is Strong Curves only for beginners?
- Nope! Its “Gluteal Goddess” variation can accommodate athletes with more experience. You can also borrow elements from Strong Curves to incorporate into other programs.
Do I need special equipment to run the Strong Curves program?
- There is some recommended equipment for Strong Curves, which is described in detail in the book. An incomplete list of recommended equipment includes: a squat rack, barbell, dumbbells, and resistance bands. For folks with limited equipment, the book covers how to complete the program with limited amounts of equipment through dumbbell usage and bodyweight exercises.

About Kyle Risley

Kyle Risley founded Lift Vault in 2016 to make finding great powerlifting programs easier. Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting.

STRONG CURVES Spreadsheets + PDF: Bootyful Beginnings & Gluteal Goddess (2024) - Lift Vault (2024)