For beginners, the biggest fear is that others will look down on themselves and blindly use heavy objects. In fact, the injury is not entirely due to the heavy load, but to the inaccurate exertion caused by irregular movements during training. The so-called weight is only relative. For you, 40 kg bench press may be a heavy weight, and for people who have been training for a long time, it may be a warm-up weight. Therefore, if it is important to determine your training weight, then the accuracy of your movements is also important. As far as you are concerned, your legs and arms are strained. You'd better do nothing but rest. You can only train after the injury is completely healed. When you recover, you can only use a small weight to ensure that your body is fine, and then gradually increase your weight.