[Lee Ann]

ok, so i am very new to working out at all. i recently joined this program at a physical therapy place that lets you work out and use there machines whenever you want. one of the physical therapists set me and my friend up with a little schedule to get us started. she split up the muscle groups into three different days. i can't remember the exact break down right now...
in any case my question is about reps and lbs when doing things with free weights. how do i know where to start lbs wise? i know that its different for everyone, but how many should i be able to do at first? like...when does a weight become ineffective. like im sure i could pick up a 2 lb and do dozens of curls, but is that really helping anything? and im sure i could pick up a 20lb and do like 1 or 2... so basically im wondering how to find a happy medium. is there a max amount of reps you should be able to do comfortably before you move up to the next set of lbs? i hope that makes sense and i hope someone with more experience can help me out.

[Meg]

Hi Lee Ann!

If you're just beginning with free weights, a good place to start is in the 12 - 15 rep range. That means you want to pick a weight that becomes very difficult somewhere between 12 and 15 reps. If you get to 15 and still can keep going, you know to pick a heavier weight the next time. If you're struggling and can't make it to 12, go lighter next set.

The weight you'll be starting with will be different for each muscle group you're exercising. And of course, at lot depends on how strong you are naturally! Women tend to be strongest in their backs, legs, and biceps and weaker in their chest, shoulders, and triceps but it's really variable.

When I had a new gym member, I'd guesstimate what weight to start them at like this:

Back rows: 10#
Chest press: 8#
Shoulder press: 5 or 8#
Bicep curls: 8#
Triceps: 5#

Maybe that will give you a starting point and you can then see how you do in the 12- 15 rep range?

Good luck! It's a world of fun.