Should I train when I am sore?
Ordinary muscle soreness two days after a hard session is not a reason to skip training — moving usually improves it, and training the same muscles again at reduced load is generally fine. What is not fine is training through pain located in a joint, a tendon or one specific spot, or soreness sharp enough to change how you move.
The useful question is not "how sore am I" but "is this muscle soreness or is this pain".
Why
Soreness is diffuse, affects the whole muscle, is worst one to two days after unfamiliar or eccentric work, and eases as you warm up. It is a normal response to training, not a measure of how good the session was.
Pain is localised, often sharp, frequently at a joint or tendon, and tends to get worse rather than better as you continue. It is a reason to stop and, if it persists, to get it assessed.
What to change when sore. Reduce the load rather than cancelling; keep the movement; avoid adding more eccentric work on top of a muscle that is already sore. Nordic curls on top of badly sore hamstrings is not toughness.
This is general training information rather than medical advice — anything painful, persistent or worsening needs a physiotherapist rather than an app.
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