to the forum!
To reap the most benefits from strength training you will want to lift heavy. Heavy for you should be near fatigue by the 8th to 10th rep of your set. Generally, you will want to complete a set of 8 to 12 reps per set to benefit both from hypertrophy, the nice full muscle that we all like to see, and strength, the power needed to haul six full bags of groceries and a forty pound bag of kitty litter out of the back of the SUV. GRRRR.
Doing more than 12 reps is an exercise that promotes muscle endurance. Nice, but I don't think that's what you are looking for right now. Your goal should be to decrease fat mass while maintaining and if your lucky even building muscle mass.
You may already know this, the muscle you develop is metabolically active. Much more so than fat mass. It's a beautiful thing. You have to eat clean to preserve it, work like
to build it and keep it but so worth it in the end. Truly the only success I've experienced especially long term has been through the development of muscle.
You have selected some wonderful cardio options for cross training.
Set aside a few days a week for HIIT, high intensity interval training. If this is a new concept to you just ask. We'll be more than happy to fill you in. In short it also has a long term effect by boosting your metabolic rate long past the cardio session. Some say 24 hours, I've even read 48 hours. No matter, it difficult, it's anaerobic, and it works. It's a beautiful thing.
Good luck with your goals and HAPPY LIFTING!
Now I'm off to a new parent Kindergarten meeting.