I am very proud to report that I’ve kept my new year’s resolution to excercise. So far I’ve been working out three days a week for half an hour at a time mostly with weights.
I’d like to up the ante.
Am I better off increasing the amount of weight I use (I only get up to ten pounds), increasing my workouts to three forty minute sessions or increasing the number of times I work out each week to four instead of three?
Thanks for any and all advice. 
It kind of depends what you want.
Intensity workouts (high weight/low repetition) will increase the size of your muscles. “High weight” in this case is defined as weight you can only lift 8-10 times before your muscles give out from exhuastion.
Duration workouts (low weight/high repetition) will build your endurance.
Aerobic workouts (anything that gets you breathing hard for a sustained period) are good for burning off fat, and will usually increase your endurance as well.
Personally, I like to do some intense lifting (which usually takes less than 20 minutes) and then spend the rest of my time doing an aerobic workout like jogging or swimming. So far it seems to have given a good combination of muscle size and fat loss, with visible changes.
8-10 is low reps? In my book, that’s a high volume. Ever tried singles to failure?
Sublight is right on the money: your goals should determine your program.
You mention going up to 10 pounds in the OP, so I’m guessing you’re female, and probably are lifting to look better (nothing wrong with that–that’s why most guys lift too). Is that correct?
Up the intensity. I went for duration, up to 3 hours a day, and developed Carpel Tunnel Syndrome.
Yes, I’m a woman. I should probably change my username. I forgot Sam is also a guy’s name because it’s my nickname.
My chief concerns are looking better and avoiding disease. Both of my parents have been through health problems (including Carpal Tunnel Syndrome) and I’d like to avoid them myself.
Sublight’s suggestion of heavier weights with a shorter duration makes sense.
Along those lines I’m thinking of buying an excercise bike. I could use the weights one day for definition and the bike the next for endurance.
When you say avoiding disease are you including heart disease ? I’m not convinced that lifting weights can develop aerobic fitness. My son lifts weights almost every day and has for two years but I can still outrun him (by five minutes) in a two mile race around the lake and I’ve never lifted a weight in my life. He’s 17, I’m 50. I have to qualify this, I’ve been running for 26 years.
Buy the bike. Weights are better if you want to look good (think Arnold) but the bike will do more for your cardio fitness IMHO. Depends on what you want. I’m not trying to pick up women on the beach, just avoid a bypass operation.
My inclination is to tell you to use the weights some of the time for muscle definition, and to build up bulk and strength as you wish, but for good over all fitness you want an aerobic exercise regieme, like biking, or jogging, or swimming.
The other thing to remember is that for aerobic exercise, the magic number is 45 minutes of elevated heart rate, at which the body switches to a fat-burning metabolism, for longer term energy, as opposed to muscle burning. If that’s not a factor for you, don’t worry about it, but if you’re targetting flab, it’s something to remember.
My father and mother have both suffered from cancer. My mom has diabetes and carpal tunnel syndrome. My grandmother had arthritis.
I am trying to help avoid those diseases and lose some upper arm flab.
Does this mean I should aim for forty five minutes on the bike?
I’m not sure whether the forty-five minute work out is what you need, it sounds like you’re just trying to tone one specific area. My gut, and barely informed, suggestion is to have a good aerobic workout on the bike once a week or so, and the rest of the time weight training focusing on your arms.
As for looking to avoid arthritis, look for lower impact exercises: biking, swimming and weight lifting, IIRC, are all good for that. Diabetes is helped by simply being in good general health - I think the aerobic work out once a week will be fine for that purpose. Carpal tunnel, I’m not sure what the best way to avoid that is, other than getting a good keyboard. But dealing with toning up to prevent or reduce cancer risk, you’ll probably want to talk to your GP about what sort of exercise regieme is best for you. I don’t think it’s something you can get answered properly on a message board, since so much will be based on your medical history and your family’s medical history.
And don’t forget the importance of diet in your health goals: I don’t mean restricting input, just making sure that you’re getting all vitamins, and minerals you need. If you’re going to spend the money on an exercise bike, I think a visit to your GP is a very good investment. The good news is that most health care plans are more than willing to pay for an occaisional visit to a physical/exercise health technician.