Traing while sore
 

Can I still train on sore muscles?

Why the answer is “yes”: The science has it. Studies from the Journal of Strength and Conditioning Research and the Journal of Applied Physiology found no correlation between soreness and lack of muscle growth, meaning yesterday’s leg-day DOMS (delayed onset muscle soreness) can be trained on guilt-free.
However, constantly pushing yourself into the red can lead to overtraining, resulting in sickness, a drop in performance or muscular injury. So, how can you tell where DOMS ends and dangerous gymming begins? If, after a heavy training period, you're suffering from a lack of energy, sore muscles, pain in the joints, difficulty sleeping, decreased appetite, lack of enthusiasm, headaches or a decreased libido then take a look at how hard you are pushing yourself. It might be time to ease off for a few days.