Alright, I'm not strong at all.
I lift 2 15lb weights (with the bar, adjustable for more weights) and occasionally put 3 lbs on each hand and just punch around and do really fast motions
Anyway, I am 16 and just learned the rep concept this year in gym class and also the 48 hour rule.
So I lift weights and do some stuff with a bench that came with kitchen table. I do basic biceps, then I lay down on the bench and do like some. Then I have one foot on the ground and the other on the bench etc. As you can see, I don't know the proper names. Anyway I do about 3 exercises (3 reps each) in a day. Then the next day, I don't do anything. Like last week, my back ached really bad for 3 days or something. Then today it's the joint (ligament?) where the elbow is except its a piece of muscle that's hurting.
My dad claims that means my muscles are at work.