For exercise to have any real, lasting effect, it needs to become as much a part of your daily routine as cleaning your teeth. Only an ongoing commitment to a regular routine of exercise will bring about lasting, positive changes to your level of fitness.

Stretching and Strengthening

Several of the strengthening moves are done using light weights, but you equally do them without weights, if you prefer. Going through the first set of repetitions of any moves without using weights is an excellent way to warm yourself up in preparation for the more intensive variation with the weights.
As a general rule, it is good to start with 1kg weights, for both men and women, with men gradually increasing to 5 or even 8kg and women increasing to 2.5 or 5kg. Never push yourself too far, though, as you will risk strain or injury if you do so.

Men and Women

Essentially there is little difference in approach to exercise for the two sexes. Women tend to be more flexible, while men tend to be stronger. This means that women will almost always require lighter weights than men. Some men prefer to build more muscle, while many women seek a longer, leaner look. However, both men and women benefit from developing strength, stamina, flexibility and muscle control, so on the whole the exercises for both will be identical. Women need to be careful not to push themselves to attempt any exercise that is actually too far beyond their current capabilities, while men can benefit enormously from making sure they always include some stretching in their exercise routine.

Injury

Women do tend to be more prone to knee trouble than men, largely because of their wider pelvises, more supple joints and weaker hamstrings. Men's potential lack of flexibility can put them in danger of breaking bones more easily.

Citations

Yvonne Worth, (2005).
Total Fitness: An individual exercise programme for men and women of all ages, U.K.:Parragon

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