Ive finally started exercising and lifting weights...to say Im sore hardly descr!

Ive finally started exercising and lifting weights...to say Im sore hardly describes it...?

Ive read that you should lift weights one day then take a day of rest then lift weights again. Okay...but 3 days later my arms still feel like broken glass...should I lift weights again even with this amount of soreness...bite the bullet so to speak..no pain no gain Ive heard.

Also how exactly do I determine the correct amount of weight to be lifting as I start out. i found 20 kgs to be rather difficult for more than a few reps but 15 seemed way to light for effect..well I guess not if Im this sore...lol. Any opinions would be appreciated.

I would suggest waiting until your arms feel better. There should be some burn, but it shouldn't be "painful." You may have possibly gone overboard. Try again when your arms feel better and do less reps. You can work up to more reps slowly and hopefully avoid the pain.

To find your ideal ("max") lifting weight, first decide how many reps you want to do, based on your lifting goals. To build strength, do higher weights for 6-8 reps. For overall toning, try moderate weights for 8-12 reps. And to build endurance, do lighter weights for 12-15 reps.

Once you decide your lifting and rep goals, it's a matter of guessing and checking. Pick a weight. Within your chosen rep range, you should feel EXHAUSTED - meaning you could not possibly do another rep in good form - on the last rep.

For example, if want to do 10-12 bicep curls for overall toning, you might try 10-15 pounds. If you can do more than 12 reps, the weight is not enough. If you can’t do 10 without breaking proper form, you should lighten up a little. After a few workouts, you'll get the idea.

Remember, your max weight depends first on your strength training goals.