First, you can't practice the same muscle every day. There is a saying that practicing three points raises seven points. Muscles need enough time to rest, and it takes about 48 to 72 hours to repair the damage and become strong. Therefore, the same muscle only needs to be exercised 2~3 times a week.

Secondly, except at the beginning of exercise, after getting used to the intensity of exercise, muscles will not feel pain unless you pull a strain. If you don't feel pumping and muscle swelling after exercise, then you should increase your weight.