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By Michael Roizen, M.D., and Mehmet Oz, M.D. Pick up some weight. We mean with your hands. It can save your back, your bones, your heart and more. Lifting weights is one of the smartest things you can do to turn back your body clock.
But it's easy to look at the rows of dumbbells (we mean the weights, not the grunting guys) and give up before you start because you don't know how much weight is too much.
Well, here's the rule: Start light -- 5 pounds or less. If you can repeat a move more than 12 times without feeling wiped out, try something heavier. But if it's a struggle to do even eight times, lighten up.
It's essential not to play "I dare you to lift that" from the get-go because the connective tissue surrounding your joints needs time to adapt to exercise. Your muscles may be able to handle a rapid increase in resistance, but your tendons, ligaments and other connective tissue may not -- especially if you're out of shape, prone to overuse injuries (such as bursitis or tendonitis) or frail, or if your RealAge is 65 or older (find yours at www.realage.com). So be a lightweight when you start. For each exercise that you do, complete a set of 10 to 12 repetitions three times a week. After two months, add a second set of 10 to 12 reps or include a new exercise in your routine. As you get stronger, gradually increase the weight you're lifting ... and watch your health risks decrease.
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The YOU Docs -- Mike Roizen and Mehmet Oz
I dont' necessarily agree with the # of sets or reps but the insight into how your body(tendons,muscles,ligaments) deals with workouts I think is worth reading
I found another program that dictates my frequency and weight load much better
Check it out here-->