It depends alot on your own fitness level. Since LIC is more endurance than strength building you dont want to go too heavy. If I remember correctly I mostly use 5's and 8's, with some 10's and 12's for some of the bicep and chest or back work. In High Reps, I believe the weight Cathe suggests is written at the bottom of the screen, I started with something a bit lower the first time I did it b/c it had been awhile since I worked out and I was pretty sore the next day! I love these two workouts!