Arm strength training for the beginner

[Zen]

Congrats on getting healthier! Lots of good ideas here but remember:

Less weight and more reps gives you toned muscles.
More weight and fewer reps gives you bulky muscles.

Consider what look you are going for. I like the results from lighter weights and adding reps and sets.

Unless you spend all day in the gym or use anabolic steroids you will not end up looking like a man wearing a dress.

If you don't use a weight that's challenging you're wasting your time. Your muscles have already become accustomed to this weight and won't respond (grow) any further. Two sets should be adequate, if you have enough time go for three sets.

Choose a weight that is heavy enough so that with 6 -8 repetitions the last rep is absolutely the last one you can do before resting up for your next set.