Am I doing the gym right - how can I up the ante

[Changedagain876]

Started in January and go to 3-4 classes a week - kind of a mix of weights/hiit type stuff with some cardio - but my usual is 3 sessions a week to being so busy. Definitely noticed a decent weight loss and some muscle but definitely not where I want to be(flatter tum, bigger bum etc). I’m not overweight but had put on some weight at Xmas so am around 61kg and 5 foot 6 now.

Can anyone give me some pointers as to how to up the ante? Do I need to go more or should I work on diet?

@Changedagain876 you have specific goals and I think you may well benefit from some personal training if you can find a trainer who knows their stuff (preferably someone who actually does weight training themselves and ideally would have a sports science degree rather than the bog standard PT qualifications you see in gyms). Since I discovered fitness I've never lacked in motivation or the energy I put in at the gym but it wasn't until I hired a proper coach and undertook a program designed specifically for me that I made progress in leaps and bounds.

OP I work with a PT who specialises in building stronger glutes in women, lifting heavy and consistently is needed. Barbell hip thrusts, split squats, lunges, cable kickbacks on a training plan is needed. Don't keep changing your exercises, stick to plans for 3-4months and increase weights. I start high reps/low weights and progress to low reps/high weights.

@Stellaris22 thank you that super helpful

To target your glutes with split squats you want to keep your front knee at right angles, if your knee goes further than your toes it targets quads instead. I do glute bridges on a smith machine as well to solely target your glutes, it’s one of my favourite exercises.

Train harder than last time. Push past failure incorporate drop sets, partial reps or just holding on the contraction. See so many people in the gym on autopilot who do the same thing week after week with no progress and they don't even enjoy themselves.

HIIT fanatics make me laugh as unless you're literally dying at the end of your intense period it isn't HIIT.