However, it is more accurate to determine your desired weight based on your frame size, as illustrated below. The typical and optimal weight for a 5ft-3inch (160.02cm) girl is between 107 and 135 pounds, or 48.53kg to 61.23kg, according to the BMI. For a 6ft-tall (180.9cm) woman, it's between 143 and 175 pounds (64.6kg and 78.37kg), again based on the BMI. There are two main types of weights used by women in fitness centers: barbells and dumbells. Women tend to have longer limbs and therefore require heavier weights than men do to achieve the same result. Thus, the ideal weight for a female exerciser is generally greater than that for a male exerciser. In general, if you can lift weights that make you feel strong, then you're using enough resistance exercises. If you feel weak even after working out for half an hour, then there is room for improvement in your strength training program. You should try to keep your weight within 10% of your ideal body weight for long term health benefits. However, switching back and forth between different weight classes in order to stay within this range would be necessary during periods of significant change in your body shape or when attending competitions or exhibitions where your desired weight may be needed for safety reasons.