How heavy should the weights be?
The weight you choose depends on both your strength and the number of repetitions you will perform. The biggest mistake many women make is not lifting enough weight. If a workout specifies 10 to 12 repetitions, choose a weight that makes you work hard through the 9th and 10th repetitions the first time you do it, but and once you can do 12 repetitions per set with ease, increase the weight the next time.
- Chest and back exercises: 8 or 10 lb dumbbells for your 15-20 rep days and 10 or 12lbs for your 10-12 rep days.
- Shoulders and arms:5 or 8lb dumbbells for your 15-20 rep days and 10 or 12lbs for your 10-12 rep days.
- Legs: Big movements like squats, split squats and step ups can be done with no weight when you first start out. Otherwise start with 8 or 10lbs for the 15-20 rep days and 10 or 12lbs for your 10-12 rep days.