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Clueless about weights


Les Mills Fitness Freak
my first programme had me on 3 sets of 20 reps, around 10-15kg.
since then its been updated to 5 sets of 30 reps, at 25kg (machines)
and hand weights are up from 1kg 10 5/6kg - after 12 monthes though, i couldnt have done that when i was starting out

start small, if you find it easy and think you can do a higher kg or another set, then add it on, but dont add too much, add it gradually :) same if you think its too much, make it less until you feel like its not too much for you

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Full Member
Thanks for replying :) i had just been doing like 4 sets of 12, would you suggest upping that? hand weights, i have no clue what to do with! wish i was more confident using the weights x
Yes, more reps are best for losing weight/toning up - don't worry too much about what size weights you use as it'll take a LOT for you to build huge muscles! A good guide is that if you're doing 15 reps, choose a weight that means that you really struggle with the 12 to 15 repetitions of each set.

You haven't said what gym you go to, but most gym instructors will be happy to give you some pointers if you ask for help!


Full Member
I go to virgin active & the staff there are very helpful :) okay thats really helpful, as i think ive been doing them at too low weight, as i havent been struggling. I will have to up them a bit. :) thanks x
If you can do 15 reps, then the weight is too light and you need to up it. I would stick (for now) with 3 sets of 10 or 12. Women will not gain muscle in the same way as men, so do not worry about having the weight too heavy for that reason.


Full Member
Okay, cool. Thanks for your help! So 3 sets of 12 and i should struggle finishing the 12. :) x
Yep, you should 'struggle' but not to the point where you can't keep your form. You should get to about rep 7/8 and be starting to really feel it, rather than full on struggling. Have fun!


I can haz cake?
my personal trainer has me doing between 8-12 of most weights. What weight you use depends on a lot of things but you shouldn't be jumping up the weights too quickly. Get your breathing right as well.

My colleague was a gym freak and hes popped a blood vessel in his brain by using weights that are way too heavy. So whatever you do, don't overdo it!

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