Yes, you can usually work out when sore, as long as the soreness is mild and feels like general muscle stiffness from exercise. It is better to avoid hard training for the same sore muscles until they feel better, especially if strength, balance, or movement are clearly reduced.
Soreness after a workout often appears 12 to 24 hours later, may peak between 24 and 72 hours, and can last a few days. During this time, muscles may feel tender, stiff, or weaker than usual. This can make intense exercise harder and may affect performance.
Light movement can be helpful, such as easy walking, gentle cycling, or training a different muscle group. Active recovery may reduce discomfort for some people, but it does not completely prevent soreness or fully restore strength right away. If the soreness is strong, rest or reduce the intensity and duration of your workout.
Do not push through sharp, localized, worsening pain, major swelling, or trouble using the muscle normally. If symptoms seem unusual or do not improve, it is best to see a doctor or physical therapist before continuing intense exercise.