Millie Ashworth-Hughes

Millie Ashworth-Hughes Personal training

25/09/2026

If the exercises feels off, it’s probably your set up and positioning, and it’s so easily fixed when you work with someone who knows what they’re talking about, rather than substituting it for something worse 🫠

22/09/2026

The stairmaster glute work outs just kill me. To know how to really build big butt cheeks - download my free guide 🍑

21/09/2026

I quit… personal update. Must admit it feels like a relief to admit this

I don’t want to do body building any more

I don’t want to grow more

I don’t want to get shredded

That doesn’t mean I don’t love helping my clients do this, I LOVE it. There’s nothing better that seeing them achieving their dream physiques and improving their lifestyles tenfold.

But for me, I’ve done it. And once you’ve achieved the body recomp, what next?

Just maintaining doesn’t fill my cup anymore

I want more.

Time for a new direction

15/09/2026

Muscles grow because they’re loaded. Properly loaded, progressively, over time. That’s it. That’s the whole mechanism.

So training your glutes properly means loading them:

In the shortened position.
The mid range.
And the lengthened position.

A heavy hip thrust puts real, heavy load through your glutes at the shortened, contracted position.

That mechanical tension is what triggers growth. Not “activation.” Not “mind-muscle connection.” Tension, under load, applied consistently.

Real glute training also means knowing:

Which order to put your exercises in.

What days of the week suit your recovery.

How your body responds to training volume.

Your own biomechanics, experience and limitations.

Because glutes grow through full, intelligent, loaded training, not circus tricks designed for views.

Heavy hip thrusts.
RDLs.
Split squats.
Abductions.

Different resistance profiles. Different muscle lengths. Progressive overload, applied intelligently across all of it.

You do not need gimmicks to build great glutes. You need consistency, effort, and exercises that actually load the muscle where it needs to be loaded.
Train harder, and smarter.

If you feel like you’re going round in circles lifting the big circles and not seeing the changes you deserve, it’s time to reach out to me for 1-2-1 coaching.

14/09/2026

Just plain grôce.

09/09/2026

Jokes aside,

Bands can offer some resistance, sure. But nowhere near enough to drive real hypertrophy in the glute max.

The exception? If you’ve gone from doing diddly squat training to doing something.

Even then, you’re mostly hitting the smaller glute muscles, not the one that actually builds size.

What actually builds glutes without building quads:
* RDLs (dumbbell, barbell, belt squat RDLs, B-stance RDLs)
* Hip thrusts / bridges (all variations)
* Back extensions
* Cable kickbacks

Load these properly and progressively overload them. That’s what grows glutes.

So stop slapping a band on every single exercise like it’s doing something magic.

09/09/2026

We’ve had “full range of motion” rammed down our throats for years.

And for a long time, I believed it too, full range, above everything, that’s how you grow muscle.

That part’s true. But full range for you is not full range for me.

That’s where the advice gets misleading.

What actually matters is YOUR active range, the range you can control.

Take someone hypermobile. They can drop into a deeper position than most people ever will.

But can they control it? Can they stay stable while loaded at that end range?

Not always

So if I take that range, shorten it slightly, and let them actually own it, load the muscle, control the movement, that’s when it grows.

So don’t always chase a disgustingly deep range of motion at the expense of loading the muscle in a good range of motion.

You need to lift heavy to grow let’s not forget.

That active range builds over time, so you will be able to get deeper

Active range ≠ full range.

Train the range you can control. That’s how you grow

08/09/2026

Hang in there

07/09/2026

What training on your period really looks like…

A question I do genuinely get asked by my clients is how to approach training on their period

‘Do I drop the weight?’
‘Do I do less reps?’
‘Do I do less sets?’

And thoughts enter their minds like

‘I’m going to struggle’
‘I’m going to be so tired’
‘I’m going to be weaker’

If you go into the gym thinking you’ll be weaker, guess what? You will be

It’s a self fulfilling prophecy

No you don’t drop weight
No you don’t just go in and just do less weight
Or Less reps
Or Less sets

You go in with the intention to do your damn best

You might not get all the reps you did last week, but you might surprise yourself and match or surpass them.

But because you walked into that gym thinking you were weak, you were.

(Yes periods are savage, and before you get your period pants in a twist, I’m not talking about endo or PMOS, obviously they are debilitating conditions, and you have my deepest of sympathies and I understand that pushing through isn’t an option)

But if you behave like a pansy for 12 weeks of the year, you’ve lost 3 whole months of progress.

So pull your big girl pants up and give it your all.

Anyone who tells you otherwise is a peenarse

06/09/2026

The holidays are done.
The brats are back to school…
The weddings season is complete, everyone is now MARRIED
B**r gardens closed.
Festivals shut.

The ‘I’ll get back into it in September’ is now HERE.

In fact, we’re a week into it!

You have 4 months LEFT OF 2026

Its time to stop:
Stop winging it with your training.
Stop changing your programme every 5 minutes.
Stop thinking you’ll go tomorrow instead.
Tomorrow never comes.

The time is now.

prioritise you.

Eat. Train. Recover. Progress. Build.

Imagine what you could build for yourself by January if you started now.

Address

Saint Albans

Website

Alerts

Be the first to know and let us send you an email when Millie Ashworth-Hughes posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Share

Category