I'd imagine at your weight the standard spring will be fine. Try it first, if it feels too soft, get a heavy.
They are VERY VERY easy to fit. Remove small screw and the U-turn knob (Left leg as seen from saddle) and catch the springs and bearings below it. Undo the 24mm 'nut' below it – Use a socket or a ring spanner, NOT an adjustable!
Now at the bottom of the same leg, unscrew the bolt half way, give it a tap with a hammer to release the shaft (You'll feel it come loose) then remove the bolt. Some oil will come out. Catch the oil, or keep the forks horizontal to keep it in there.
Pull spring out, lather new spring in pleanty of grease and make sure it's fully extended, drop into leg, screw bottom bolt back in. Add new oil (15wt suspension oil, 15-20ml) if you let the old out, push down on top of the spring and CAREFULLY feel the threads back in (Don't cross thread them, hold the socket in your hand not in the ratchet, for more feel) nip up gently, reassemble, clean and grease springs etc
🙂