It is generally safe and sometimes beneficial to work out when sore, especially if the soreness is mild. Engaging in "active recovery" exercises like light cardio (walking, swimming), stretching, or light resistance training can increase blood flow to the muscles and help reduce soreness. However, intense or heavy workouts on very sore muscles, especially if there is sharp pain or severe discomfort, are not recommended as they can hinder recovery and increase injury risk. Listening to your body and adjusting workout intensity based on how sore you feel is important. Rest and adequate protein intake are also crucial for muscle repair and growth after soreness caused by microscopic muscle tears from exercise.