Please summarize this into two sentences; one for "dos" and another for "don'ts."

Whether you're starting a strength routine to build muscle, become a better runner, lose weight, or anything in between, choosing the right weights for strength training is a major key to getting the benefits you're after.

"If we want results, we've got to challenge ourselves—that means using a weight that is heavy enough to force our muscles to have to adapt and grow stronger. However, you don't want to choose a weight that is so heavy that you compromise your form and start engaging muscles that shouldn't be working," says Cori Lefkowith, Orange County-based personal trainer and founder of Redefining Strength.

Although there's no exact weight range for every person, there are some general rules you can follow to make sure your weight isn't too light or too heavy, but justtt right. Here's what you need to know about choosing the correct weights for your strength workout.
system
kripaya ise do vaakyon main sankshep main prastut karen;ek "dos" ke liye or doosraa "dons" ke liye.

chaahe aap mansapeshiyon kaa nirmaan karne ke liye ek shakti dincharya shuru kar rahe hon, ek behatar dhaavak bane, vajan kam karen, yaa bich main kuch bhi, shakti prashikshan ke liye sahi vajan chunanaa ek pramukh kunjee he jo aapke baad ke laabh praapt karne ke liye he.

"agar ham parinaam chaahate hai, to hamen khud ko chunauti dene ke liye mila he - iskaa matlab he ki ek vajan kaa upyog karnaa jo hamaari mansapeshiyon ko anukulit karne or majboot karne ke liye majaboor karne ke liye paryaapt baari he. haalanki, aap aisa vajan nahin chunanaa chaahate hai jo itnaa baari heorange county-aadhaarit vyaktigat trainer or punarparibhaashit takat ke sansthaapak kori lengkovith kehete hai, "aap apane form se samjhauta karte hai or aakarshak mansapeshiyon ko uljhaana shuru karte hai.

yadhyapi har vyakti ke liye koi sateek vajan seemaa nahin he, lekin kuch saamaanya niyam hai jinka aap yah sunishchit karne ke liye anusaran kar sakate hai ki aapkaa vajan bahut halkaa yaa bahut baari nahin he, lekin jastat sahi he.yahaan aapako apni takat kasarat ke liye sahi vajan chunane ke bare main kya jaananaa chahie.
user
wet chune jo mansapeshiyon ko anukool karne or majboot hone ke liye majaboor karne ke liye paryaapt baari hon.wet na chune jo itane baari hai ki ve form se samjhauta karte hai or mansapeshiyon ko sanlagn karte hai jo unhen nahin karnaa chahie.
assistant
<|system|>
</s>
<|user|>
kripaya ise do vaakyon main sankshep main prastut karen;ek "dos" ke liye or doosraa "dons" ke liye.

chaahe aap mansapeshiyon kaa nirmaan karne ke liye ek shakti dincharya shuru kar rahe hon, ek behatar dhaavak bane, vajan kam karen, yaa bich main kuch bhi, shakti prashikshan ke liye sahi vajan chunanaa ek pramukh kunjee he jo aapke baad ke laabh praapt karne ke liye he.

"agar ham parinaam chaahate hai, to hamen khud ko chunauti dene ke liye mila he - iskaa matlab he ki ek vajan kaa upyog karnaa jo hamaari mansapeshiyon ko anukulit karne or majboot karne ke liye majaboor karne ke liye paryaapt baari he. haalanki, aap aisa vajan nahin chunanaa chaahate hai jo itnaa baari heorange county-aadhaarit vyaktigat trainer or punarparibhaashit takat ke sansthaapak kori lengkovith kehete hai, "aap apane form se samjhauta karte hai or aakarshak mansapeshiyon ko uljhaana shuru karte hai.

yadhyapi har vyakti ke liye koi sateek vajan seemaa nahin he, lekin kuch saamaanya niyam hai jinka aap yah sunishchit karne ke liye anusaran kar sakate hai ki aapkaa vajan bahut halkaa yaa bahut baari nahin he, lekin jastat sahi he.yahaan aapako apni takat kasarat ke liye sahi vajan chunane ke bare main kya jaananaa chahie.</s>
<|assistant|>
wet chune jo mansapeshiyon ko anukool karne or majboot hone ke liye majaboor karne ke liye paryaapt baari hon.wet na chune jo itane baari hai ki ve form se samjhauta karte hai or mansapeshiyon ko sanlagn karte hai jo unhen nahin karnaa chahie.</s>
