Mild soreness is usually fine to train through, as light activity and blood flow can help recovery if strength holds during your warm-up sets. However, sharp or one-sided joint pain requires immediate rest. Soreness lasting four days or longer indicates excessive volume that needs to be scaled back in future sessions.
1/6 Should you train when sore?2/6 1. Mild soreness is a green light. Training often makes it feel better. Blood flow beats lying still.3/6 2. Sore is not the same as weak. Test the first set, then decide. If strength holds, the session is on.4/6 3. Sharp and one sided means stop. Joint pain and pinching are different signals that one is not soreness.5/6 4. Four days sore means too much. You overshot the volume last session. Cut a set and add it back slowly.6/6 Log what you trained so you can spot the pattern. GainFrame
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