The amount of weight one should lift depends on several factors such as fitness level, strength goals, and the specific exercise. For beginners, a good starting guideline is to use a weight that you can lift for 10-12 repetitions with good form. If more than 12 reps are possible, the weight is too light; if unable to do at least 10 reps, the weight is too heavy. Starting weights can vary: light weights might be around 5-10 pounds, medium weights 10-20 pounds, and heavy weights 15-30 pounds, but it is critical to focus on good technique and gradually increase the weight. For larger compound lifts like squats, bench presses, and deadlifts, beginner goal weights often relate to body weight. For example, squats might start around 0.75 to 1 times body weight, bench presses around 0.5 to 1 times body weight, and deadlifts from 0.75 to 1.5 times body weight. One should always prioritize form and safety and increase weight progressively as strength improves. In summary:

• Start with a weight manageable for 10-12 reps with proper form.
• Light dumbbells for beginners: 5-10 pounds typically.
• For weightlifting exercises, aim for beginner target weights relative to body weight.
• Increase weights gradually as strength and confidence grow.
• Use safety measures and consider consulting a trainer for personalized advice.