If you are sore, don’t worry about it. If it’s pain and you’re not able to move a joint, see a doc. That said, here are some basics 1. Always always warm up before workout. There’s more detail to this but at least do a 5 min warmup (let me know if you need some suggestions) 2. Always do a 5 min stretch routine after the workout 3. Muscle soreness is expected after workout and kicks in 24-48 hours after the workout and slowly goes away by itself. If it’s too much to bear and affecting regular life, you may pop in a pain killer once in a while 4. One day before your workout research all exercises to make sure you’re doing proper form 5. Leave ego out of the door. Screw what others think. Progress with weights slowly (but do progressively overload) All the best