What weight should I start off lifting if I am 16 and have not lifted weights for almost a year and a half?

Question

What weight should I start off lifting if I am 16 and have not lifted weights for almost a year and a half?

Answer 1

Start out light and make sure that you are using proper form. For example on dumbbell curls - stand with your back against a pole and make sure that you are not swinging your shoulders. Concentrate on the muscle that you are targeting and do 10 reps.

Once you have the form down and you have warmed up with the lighter weight, you can move to a heavier weight.  The correct weight will depend upon your body. Pick up a weight that is heavier and see how many repetitions of the exercise you can do with it. If you can't do at least 4 reps, then the weight is too heavy.  On the other hand if you can do 8 reps with no problem, then the weight might be good to warm up with, but it is a bit too light for body building.

Your best gains will be doing 3 working sets in the 4 to 7 rep range. Another trick you can do on your last rep of the last set is to hold the weight as long as you can in the fully flexed position. Keep resisting as the weight slowly pulls your muscle straight again.