When setting up access to your blog, ask your ISP to enable SFTP (Secure File Transfer Protocol). As for software, there are many programs available, including: WinSCP, WS FTP or Filezilla.
With a WordPress site it’s important to regularly update your passwords. Use a minimum of 16 characters and a combination of alphanumeric and special characters. Never use the default “admin.” If you have, it can be changed after the fact in the database. Keep your blog updated with the latest version of WordPress and make sure you make regular backups. One way is to use a plugin, like WordPress Database Backup. Another option is to make backups with cPanel in the database section.