To take a manual backup of your Joomla website, you need to back up both the Joomla files and the database.
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Backup the Joomla files: Connect to your server using FTP/SFTP or the hosting File Manager and download the entire Joomla website directory to your computer.
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Backup the database: Open phpMyAdmin from your hosting control panel, select the database used by Joomla, click Export, select Quick and SQL format, and download the .sql file.
Make sure you keep both the website files and the database SQL file safely stored, as both are required for a complete backup of the Joomla site.