Eat like you mean it…
If you’re going to take the time to show up to the gym, lift heavy things, and expect your body to get stronger, then we've got to talk about food. This month's focus is all about the power moves, and if you want to see those numbers rise...girl, you gotta eat.
I need you to ask yourself: are you actually eating enough to support your training?
Because it's been drilled into our heads from such a young age, lots of women start strength training while still stuck in the “better watch what I eat” mindset. But here’s the problem: muscle is not built on vibes and air. Your body needs fuel.
When you lift weights, you're literally breaking down muscle fibers so your body can rebuild them stronger. That rebuilding process requires energy (this means calories) and protein. Without enough of both, progress is slow. Or nonexistent. Or you just feel exhausted all the time. Or frustrated that you aren't seeing the real results that you're working so hard for.
If we want to get ripped (lat girl summer, am I right?), you've got to fuel as seriously as you lift.
Here are a few simple tips to keep in mind:
Protein does really matter. A lot.
A good general target for women who strength train is somewhere around 0.7–1 grams of protein per pound of body weight per day. When you do the math for your body's needs, your total protein intake can feel like a lot if you’re not used to prioritizing it. Consider adding some form of supplementation (protein powder, shakes, etc.) if you find it's hard to hit your goals consistently.
Skipping meals is not a badge of honor.
If you lifted in the morning and then “forgot to eat” until mid-afternoon, your muscles are not thrilled with that decision. More research is coming out to show that we may not need to be as concerned with the timing of protein intake, but overall, it's best to spread things out throughout the day (good luck eating 100 grams of protein in one sitting).
Carbs are not the enemy.
Carbohydrates help fuel your workouts and recovery. If you want energy to lift heavier, carbs are actually part of the plan. Think oats, rice, potatoes, beans, fruits, etc. I know this goes against everything we were told - but, trust me.
Feeling constantly tired, sore, or stuck in your lifts might be a signal.
Sometimes the problem isn’t your program - it’s that your body doesn’t have the resources it needs to adapt. Fueling correctly can be a real game-changer for your workouts. More energy, better recovery, bigger muscles. Need I say more?
One caveat here: if you are intentionally trying to lose weight (fat loss, not muscle loss), and you're working in a calorie deficit, please know that it is absolutely normal and expected to see slower gym progress. Your lifts/reps won't jump at the same rate - which is not a bad thing. Protein still needs to be a top focus, and fueling your workout is still very important, but the outcomes of these two scenarios will be different.
If we haven't already made it clear, the goal of strength training isn’t to shrink yourself. It’s to get stronger, become more resilient, and pack on that muscle (at least, that's what I want the goal to be). That requires eating like someone who trains, not someone who’s trying to survive on salads and a large gulp of air.
So, if you’ve been lifting consistently, but not seeing the progress you'd expect, it might be time to ask yourself:
Am I actually eating enough to support the work I’m doing?
Your barbell would like you to say yes.
Eat up, babe.