hi,
you have to copy the file (e.g test.doc) somewhere on your webserver where ist is possible to get access over the web (e.g "wwwdotsitedotcom/files/test.doc").
now you can make a html file with a link to this direction
<a href="wwwdotsitedotcom/files/test.doc">download test.doc here</a>
if you want to upload the file to your webserver you need a ftp programm
greetings
ps: sorry i was not allowed to put an example url in the post because of the persmissions of this system