For the first time , just find a weight that you can complete 10 ish reps with . The next time you go , you ' ll notice that you can do more weight already . You won ' t have gotten stronger , but your body will have gained an understanding of working under load . For the first while month or two focus on building in the routine of lifting and just aim for 10 or so reps . If you can stick with it , come back and refer to the Wiki or ask another question . But , making the routine of fitness a part of your life comes first . Good luck . Hope to hear back from you in a couple months . <| sep |> Sometimes you eat the bear , sometimes the Russian bear elects your President . <| sep |> It ' s such a beautiful ornament , and a disgustingly low price too ! But I am too poor to afford it , and cannot Make Christmas Great Again . There should be a plastic trim painted gold version too .