The evidence is convergent. Multiple independent sources reach the same conclusion, the underlying mechanism is well-characterized, and even the field's most cautious voices treat it as worth doing.
You can certainly train a sore muscle. You need to, I guess, have a little bit of feel on that, right? So if you're sore of like, okay, and you're moving around a little bit and you're like, man, this is a little bit sore, you can train.
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I think that coming back and using muscle soreness as a guideline for that, is one of the only tools we have in terms of the local level. You know we don't really have, being able to measure, let's say CPK levels inside of a muscle would be amazing, at a local level to see how recovered that muscle is, but that becomes fairly invasive, at least to my knowledge, it becomes fairly invasive. So what are our tools? I mean, I think that at the basic level, that's the one that most people can relate to and easily identify, and then use that as a guideline. And if you're training when you're really sore, it's probably not a great idea.
some people, it's genetically influenced, so, some people just don't get sore and some people are very responsive to soreness regardless.
Where soreness is an issue... So, if you are mildly sore, I think it's probably not only okay, maybe it's positive. It certainly shouldn't be a negative. If you're not sore, I don't think you should worry