Drop your update below: 1. Workouts completed this week: 2. Average protein intake: 3. Biggest win this week: 4. Goal for next week: Even small wins count.

This is one of the biggest fears women have when starting strength training. The reality is that building significant muscle takes: • years of training • progressive overload • enough calories • consistent programming Most women who lift weights simply become stronger, more toned, and more confident. Strength training shapes your body — it doesn’t suddenly transform you overnight.

I wish you a good Sunday! 💚🤟😊🤗

You’ve probably heard the “100 grams of protein a day” rule floating around in fitness spaces. The truth is… it depends. Protein needs are better calculated based on bodyweight. For women training for strength, research generally lands around ~1.6 g of protein per kg of bodyweight per day, within a broader range of 1.4–2.0 g/kg/day depending on training and goals. That means for some women, 100g is perfect.For others, it may actually be too low to support muscle growth and recovery. I wrote a blog breaking this down with simple examples so you can see where you might land. Read it here:👉 https://www.liftsandlegumes.com/blog//100g-protein-women After you read it, I’m curious: Are you aiming for 100g of protein per day, or something higher? 💪🌱