I do between 3 and 6 sets of 8 reps on each machine at bally's and use between 20 and 50 lbs depending on which muscle group it's working. Usually no more than 30 lbs for upper body except the lower back crunch and between 35 and 50 lbs for legs. Higher for things like presses and adductor and abductor. Usually for my arms I stay between 20 and 30 lbs. I don't want to bulk up in those areas, but I do want nicely toned arms and shoulders. What I really miss is the squat machine Bally's used to have back in the day. They do however had a fabulous newish machine called the buttblaster and it's basically weighted donkey kicks. That thing ROCKS!
At home I do some 3 to 10 lbs dumb bells with my stability ball. I also own a Weider Crossbow, which intimidates the heck out of me and I need to DESPARATELY watch the flippin video.
I was rather surprised how well I progressed in my inches lost and how different I look after just a month of strength training. Well it won't actually be a month until Thursday of this week, but that's close enough, I suppose. I have such energy and stamina now. I actually handle cardio with greater ease and challenge myself to go a little bit further each time on the treadmill, elliptical and recumbent bike. I usually race walk on the track between 30 and 45 minutes too. That is a lot of fun. I can't wait until the weather breaks so that I can get outside.
Hope that helps answer your question. If you have any more, please let me know. Also, don't short change yourself, you've had fantastic progress based on your ticker!
YOU GO GIRL!
Strength training has certainly paid off
