Hi,
Since I do computer science and database management, i.e. since 1973 (It doesn't rejuvenate me!) I have always applied the three commandments that have been instilled in me:
1st : Make backups
2nd : Make reliable backups
3rd : Make reliable backups often (*)
For sites, what is important are databases, applications such as Wordpress can always be reinstalled, even if it takes a little time.
A poorly rewritten database or hard disk problems on the files that make up this database, or an untimely power outage, usually result in an inability to recover the database.
It is therefore the backups of the database that must be performed primarily at the site itself.
You can use the PhpMyAdmin Export function.
You can also use mysqldump.exe from the command line and even automate it with the Windows task scheduler after some explanations given by the --help function.
(*) Since that date, either at work or with my personal computer, I have never lost a single byte.
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