If you are a newcomer to weight training you should definitely start slowly with lighter weights.Although muscles can adapt fairly easily, tendons and ligaments need to be strengthened gradually for the demands of weight-lifting.
Most people should do a minimum of 4-6 full-body workouts over the course of two weeks to strengthen their muscles and connective tissues. These workouts should involve moving light weights through a full range of motion to get the full benefits.
Once you have finished your initiation phase, you should still focus on form and only increase the weights slowly. Strength gains are made in the 4-6 repetition range so rather than increase your reps, focus on the weight and maintaining your form. Even then, you should start each of your workouts with a light weight set to warm up your muscles and get them ready for the heavier weights.
Finally, as your workouts become more intense and you increase the weights you are lifting, remember to have a spotter with you, especially with exercises that involve lifting weights above your head or chest
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