Maggie's Farm

Three one-hour-long sessions of heavy weight-moving (ie to the max you can perform 3-8 reps, or, in other words, 60-70% of one's one-rep max) definitely demands extra daily protein in a nutrition program. Probably extra food in general to repair and grow muscle. We would not recommend more than three days/week of heavy for any ordinary people.

Women are different than men, though, whether pre- or post-menopausal. Very few women spend 3 hrs/week on heavy weights (I only know one who does. I do weights twice weekly. I focus on calisthenics for my sports.). Heavy weight work for an osteopenia or osteoporosis diagnosis is a good idea. Twice weekly fighting gravity hard ought to suffice. Not to worry, gals. You will never become unattractively bulky. For guys who want to focus on strength and muscle development for a while, 3 heavy hours works at any age. Progress is just slower with age.

At Maggie's, we like to balance cardio, calisthenics, and resistance to maximize vigor, general life, and recreational activities. Readers know that calisthenics, hand weights, and cardio demand no special attention to protein intake. That is, just normal eating unless you want fat loss.