Each exercise plan should have weights to add muscle strength and bone density for a better body. Dr. Phil McGraw suggests beginning with the following weights:
He suggests starting with 1 set of 10 each with light weights and then adding weights and more sets of 10 as you feel comfortable increasing them. He also suggests adding weights in the following matter:
Week 1 1 days of weights
Week 2 2 days of weights
Weeks 3 – 8 3 days of weights
CITE: McGraw, P. (2005) The Ultimate Weight Solution: The 7 Keys to Weight Loss Freedom. New York. Free Press Publications.