Don't train too hard. Beginners had better test their strength first, for example, how many kilograms is the maximum bench press? Usually training only pushes half the weight. Other muscle training and so on. It is best for each group to practice 8 to 12 times, with a maximum of 15 times. Do up to 4 sets of the same movements every day. Don't practice every day until the muscle aches basically disappear, or you will easily strain your muscles. You can practice every other day after a while.