The trainer I hired said that if you do more reps you'll get more sore. So far she is right.
If you are female, you're not going to get big no matter how heavy you lift. I recommend hiring someone to show you how to use the barbells. It's way more fun. These are the lifts that my trainer taught me:
Single leg squats (back lunge squats)
Discussed regular deadlift and clean and jerk but I didn't actually do them
Additionally I do some other things:
Cable wood chops
Bridges using a stability ball
Female, 5'3", 49, Starting weight: 163lbs. Current weight: 135 (more or less).
Starting squat: 45lbs. Current squat: 160 x 2