How many kilos for how many reps is a constant question. How to set the baseline.
Muscles grow and get stronger because the work was slightly harder than last time. Repeat the same weight for the same reps and progress stops once the body adapts. Adding weight, adding reps, adding a set, or shortening rest all count. Making the work gradually harder is what a programme actually is.
Your one-rep max is the most you can lift once, and it anchors your training loads. Actually attempting a true maximum is risky for beginners, so it is usually estimated from a comfortable weight and the reps you managed. If 60kg was a hard set of ten, your max is roughly around 80kg.
The common ranges differ by what you want. The boundaries are not sharp, and beginners improve across all of them.
Training a muscle group about twice a week generally beats once. Rest between sets grows with the load: two to three minutes for heavy strength work, one to two minutes when training for size is common. Cutting rest too short means you cannot handle the weight on the next set, which reduces the stimulus rather than raising it.
If your form collapses on the last rep or two, the weight is early for you. Movements loading the lower back are especially unforgiving when repeated with broken form. Adding weight more slowly than you would like is fine. Pain felt in a joint, or soreness that lingers for days, points at how you are training rather than how much.
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