When we do strength training, we should rotate muscle groups every 48 hours and not sooner. For example, if you worked your arms on Monday, the next day (Tuesday), you would want to concentrate on working your legs. We create small tears in our muscle tissue and they need to heal before we go through the process again.
A commonly asked question is “What weight should I lift?”. There is no amount that is right for everyone. What I have found that works best for me personally, is to start small and gradually increase the weight.
You want your muscles to feel tired after 10-15 reps, using free weights (dumbells, barbells, etc.). When using machines for strength training, you want your muscles to feel tired after 15-30 reps. For example, when I started working on my shoulders the weight of the bar was all I could handle. I was sore at the end of 15 reps and the last several reps were difficult to complete. I worked up to 30 reps and when I could complete that without too much discomfort, I increased the weight by 5 pounds. I continued in this pattern and today I am lifting 40 pounds on the shoulder press machine.
I have created a weight loss chart to help give you a general guide on your weight loss journey.