Ask the Personal Trainer Joni Hyde is a Certified Personal Trainer and owner of WorkoutsForWomen.com Q. If I am using weights to loose weight, how do I know how much weight to use? I have been doing 4 sets of 12-15 with 10 to 15 pounds of weight. Should I be using more weight? -- Nancy A. When it comes to strength training, you can still count on one of the old rules. To get bigger your need to use heavier weights, fewer repetitions and allow plenty of time for muscle recovery. To promote endurance, build lean muscle mass and to lose weight and inches then train with lighter weights, more repetitions and high frequency. (3 - 6 days a week.) Regarding the number of repetitions you do, I would increase that to 15 - 20. You will know when you have chosen the right weight when the last 5 reps are challenging for you. If you can do more than 20, then the weight needs to be increased. When you can between 15 or 20, with the last 5 challenging you, then you know you are using the right weight. To train for shape and weight loss, take no rest periods between exercises except for a drink of water. This approach to weight training offers the best results and a decrease in size when the muscles are not allowed to recover fully, so training as many as 4 to 6 days a week is advised for maximum decrease in inches. This lower weight higher repetition approach is safe to do on consecutive days. Once you've attained your goals, a program of performing your routine 2 to 3 times a week will maintain strength and your new physique. Other recently asked questions: • Do I gain the same benefits from woman’s push-up as I would if I did men’s straight leg push-ups? • I want to exercise but with three children I just feel too guilty to take another hour away from my children. Any advice? • I travel a lot for business, what exercises can I do in my hotel room? WorkoutsForWomen.com provides home exercise programs for today's busy women, under the guidance of a certified personal trainer.