It is generally okay to work out when you are mildly sore, as long as the soreness is not severe pain or extreme fatigue. Mild to moderate soreness, often from delayed onset muscle soreness (DOMS), indicates muscle fibers are healing, and light or active recovery exercises such as walking, swimming, yoga, or gentle stretching can actually help increase blood flow and alleviate soreness faster. However, if soreness persists as sharp or intense pain, or if you feel achy and worn out even after warming up, it is better to rest or work out different muscle groups to avoid injury. Listening to your body is key to knowing when to push through soreness and when to rest to allow optimal muscle recovery.

When It's OK to Work Out While Sore

• Mild or moderate soreness without sharp pain is generally safe to work through.
• Active recovery days focusing on low-intensity activities and mobility work benefit recovery.
• Light cardio, stretching, swimming, yoga, and foam rolling are recommended.

When to Rest or Modify Workouts

• Severe pain, sharp discomfort, or fatigue indicates the need for rest.
• Avoid exercising the same muscle group intensely within 48 hours after a hard session.
• If soreness persists after a warm-up, consider resting or targeting different muscle groups.

Benefits of Active Recovery

• Light movement increases blood flow and nutrient delivery to muscles.
• Helps remove waste products from muscles and reduces inflammation.
• Maintains joint mobility and prevents stiffness.

In summary, working out with mild soreness is safe and can aid recovery if done carefully with lighter activity, while severe pain or exhaustion requires rest and possibly consulting a medical professional to avoid injury.