Feeling sore after a workout is a common reason not to exercise, but it’s also an area of confusion. Say you’re still sore a couple days after a hard workout. Should you train again or wait till the soreness subsides? Use a scale of 1 to 10 to rate your level of soreness and then use this chart to determine when to train and when to rest.
Level of Soreness
1 - 3: Train. You're fine.
4 - 6: Train, but with 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.
7 - 10: Rest. Substitute some mobility and soft-tissue work until your soreness decreases. For instance, glide over your sore spots with a foam roll.