Soreness = stress recovery signal. When your muscles are sore, it usually means microscopic damage from training is being repaired. That’s how you grow stronger. If you have Light sorenes - Training is fine. In fact, moving can increase blood flow and speed up recovery. Just avoid hitting the exact same muscle group super hard again. If you have Heavy soreness (can’t sit, can’t raise arms)? Then you need more recovery. Hitting the same muscles at high intensity too soon can slow progress or risk injury. Your best move : Train another muscle group. Or do mobility, stretching, or light active recovery. 👉 Rule of thumb: If soreness affects performance, rest that muscle. If it’s just mild, train smart and push through.