strength training question

I've read about loss of muscle in the fast weight loss phase and I know I want to try to prevent some of it. I can already tell a different in just 4 short months with regards to my strength.

But do you go all out on strength training? Weight wise? Part of my problem is I don't want to get too tired to make it through 3 sets so I tend to go easy on the weights and I haven't been sore. Is that too easy? Should I up the weights? Do I need to max out and figure it that way? (Its been a long time since HS weight training class. lol)

I don't know if it makes a difference but I'm doing C25K with elliptical and cycling on off days and just adding strength this week.
Thanks.

I would add weight and drop the reps to 5-6 per set to add amoe muscle and would never do fewer than 3 reps. It just puts too much stress on the body. After a month, I would swich it to sets of 7-5-3 while adding weight to each set just to surprise your muscles a bit. After another month, I would swich back again.

I have an excellent program developed by my trainer, that has me doing 3 different exercises with 3 sets of 12-15 or an exercise.  As soon as I finish the first set of one exercise, I start the second, and then third.  30-second rest after I finish the first set of the third exercise.  Then I start over again.  The amount of the weights is not as important as the reps since I'm more worried about toning and flexibility, and not with muscle mass.  I do try and max out on the third set where I cannot even make through 10 reps.  By jumping from one exercise to another,  you keep your muscles in a state of continual confusion.  Seems to be working.
Rob    

Rob, Who do you use as a trainer?
Do you use someone at PMRI or did you go to a gym?

Thanks!

I would go with what works the best for you. I work each body part twice a week. the first time I use a lower weight and reps in the 10-12 range. The second time is higher weight with 5-6 reps. The weight I use brings me to muscle failure at the end of my last set both times. You don't want to be sore enough that you cannot function but you should feel like you did something when you get out of bed the next morning.

You are going to get the best results by lifting to failure. This means lifting big weights until you can't any more. IOW, it's better to not be able to not be able to finish your last set because it's too heavy than to use too light of a weight and get through everything.