The most important thing in exercise is to warm up. Be sure to do warm-up activities before exercise, so as not to get hurt easily (sports injuries are very annoying).
At the beginning, if you haven't practiced before or don't have enough physical strength, start with a small weight and gradually increase it. I usually use 60%-80% of the maximum weight I can bear (that is, the weight I can only do one action), but different training methods use different weights. I suggest you ask the coach.
Some actions are best protected, such as bench press.
There is also a lot of fitness that must be adhered to, and some give up halfway. It's best to have a sports partner who can urge each other and suggest you get a girlfriend or a good friend.
Hope to adopt.