Working with Weights How heavy

Start with a weight you can lift comfortably 10–15 times (one set of repetitions). Make sure you can achieve the same full range of movement in the muscle with the weight as you can without. You should be able to guide the weight down in as controlled a manner as when you lift it. When, after practice, the action starts to feel easy (for example, you could lift 20 times without noticing) progress to the next level of weight. Start with 3 lb (1.5 kg) weights and progress to 5 lb (2.5 kg); men can start with the higher weight and move up to 10 lb (4 kg).