When young women who are new to weight training do more sets and lifts, and eat at least 1.5 grams of protein per kilogram of body weight, they tend to gain more muscle than those who don’t get enough protein.

If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of your body weight every day is the most important thing — and eating even more protein (like 0.5 extra grams per kg) helps you gain a little more muscle on top of that.

For women just starting weight training, how much they lift (total volume) matters a lot—but only if they also eat enough protein and calories. It’s the combo that makes a difference.

Higher weekly resistance training volume leads to greater muscle hypertrophy in trained individuals.

If you're lifting weights and want to build muscle, eating at least 1.6 grams of protein per kilogram of body weight every day is the biggest factor that helps — more protein means better results, and when you eat it doesn't matter as much.

If you lift weights and eat lots of protein, you’ll likely build more muscle and get stronger than if you just do one or the other—because together, they work better than alone.