@Mr_NutterButter start by lifting a weight that you can comfortably lift for 8-10 reps over the course of 2 sets + 1 warmup set with a lower weight. you shouldn't feel like throwing up unless you just ate something beforehand, in which case wait a bit and let it digest first. you shouldn't ever be lifting so much weight that you feel nauseous. that's your sign that you need to ease up.

do this two or three times a week for each muscle group, always with at least one rest day in between. do that for a month with the same weight and then increase it little by little.

that's the very simplified version but it'll work. don't push yourself too hard. it's not a race, and treating it as if it were is only going to make you hate it.