Is it OK to work out when I’m sore?
If I'm still sore from a workout two days later, is it ok to work that muscle group again, or should I wait until the soreness has subsided? The Editors Santa Fe, New Mexico
It depends on your level of soreness. Use a scale of 1 to 10 to rate how you feel.
If you rate your soreness between 4 and 6 out of 10, then train the area again with a lower intensity. Use very light weight and move through the full range of motion for each movement with the goal of working on technique and stability.
If your soreness is higher than 6 out of 10, substitute some mobility and soft tissue work until your soreness decreases. For instance, glide over your sore spots with a foam roll.
Anything below 4 out of 10 should be fair game. Youre OK to train.
— Craig Friedman, Performance Specialist, Athletes Performance