We are a commune of inquiring, skeptical, politically centrist, capitalist, anglophile, traditionalist New England Yankee humans, humanoids, and animals with many interests beyond and above politics. Each of us has had a high-school education (or GED), but all had ADD so didn't pay attention very well, especially the dogs. Each one of us does "try my best to be just like I am," and none of us enjoys working for others, including for Maggie, from whom we receive neither a nickel nor a dime. Freedom from nags, cranks, government, do-gooders, control-freaks and idiots is all that we ask for.
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.
You mentioned women and lifting. I'm an older guy, approaching 60 and get my exercise via Crossfit. I was a collegiate athlete, (crew), and have been around physically strong women all my life. That said, what has amazed me is the way lifting generally and Crossfit specifically has changed the physiques of today's women. They are doing huge volumes of heavy lifting. The weights moved are less than the men, but I see no sign they can't handle the volume. Their bodies are responding. One result is the gripe that they can't find clothes that fit given their broader shoulders and strong thighs. It's not unusual to see a woman do large amounts of pull ups or rope climb with arms only. That was extremely rare 40 years ago, even among women rowers. I'm impressed.
If you live in North America and regularly eat restaurant portions, you do not need any supplemental protein. Unless you're a fool on steroids, or an equally foolish vegan, or a careless vegetarian.
Try weighing your food for a week or two, and calculating the protein you consume.
And you probably don't need additional calories either.
Middle-ager works out - feels the burn - feels great!
Helps themself to a celebratory low-carb muffin - with chia seeds!
The muffin has 2x or 3x the calories burned in the workout.
But those chia seeds have extra protein....