JoStahelin

For women who strength train, a good general target is around 1.6–2.0g of protein per kg of body weight per day.

So, for example, a 65kg woman could aim for roughly 105–130g of protein per day.
And before that number sounds like A LOT, here’s what around 120g across a whole day could look like:

🍳 Breakfast: 2 eggs + 150g egg whites + a little Parmesan
≈ 30g protein
🥗 Lunch: 120g cooked chicken breast + salad, veggies and your choice of carbs
≈ 35g protein
🥛 Snack: 200g high protein Greek yoghurt + fruit
≈ 20g protein
🍽️ Dinner: 120–130g cooked salmon + potatoes and veggies
≈ 30–35g protein

That’s it. Nothing extreme. And you don’t need to get it all from chicken and protein shakes!

This is just one example to give you an idea of what those numbers can actually look like on a plate. Your individual needs will depend on your body, goals, activity and overall diet.

Training gives your body the reason to build and maintain muscle. Protein gives it the building blocks.

Let me know if you have any questions!

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And then something changes:
They stop waiting for the perfect week.
They train even when they only have 30 minutes.
They miss a session without turning it into a missed month.
They stop “starting again.”
Training just becomes something they do.

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Let me show you what changes when you try the dumbbell next time.
If you want to, send me a video and I'll tell you what you can improve.

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Most of you only know part of my story. So let me reintroduce myself.

After I made 2 big scary decisions - go back to College to study Exercise and Sport Science and move to Australia. Nothing seams impossible anymore.

Like I said: I kept going. Because I believed in what I was building.

And slowly, I built a community of women who wanted to feel stronger, more confident, and finally connected to their bodies.

Now I coach women online all over the world.
Come and check out my BelieveInU Program.

🔗 Check out the BelieveInU Program: linktr.ee/jostahelin

You don't get better by constantly changing your workouts.
Your body needs time to adapt.If your goal is to get stronger, build muscle or improve your technique, you need to give your body the chance to learn and repeat the same movement patterns.

That's how you become more efficient.That's how you build confidence. That's how you progressively lift more.

Yes, your program should evolve over time. But that doesn't mean changing every exercise every few weeks.

A good program gives you enough time to:
• Improve your technique.
• Progress your loads.
• Get closer to failure safely.
• Actually measure your progress.

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Improve your split squat in 30 seconds. Give them a go in your next workout.
If you want to, send me a video doing it in the DMs and I'll tell you what to improve.

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My opinion on the best time to work out might surprise you.

Watch till the end and let me know what you think. 👇

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