Muscles adapt and get stronger during recovery, not during the workout itself. Skipping rest days can slow progress and raise the risk of overuse injuries, especially if you are training the same muscle groups back to back.
A rest day does not have to mean doing nothing — a walk, light stretching or a gentle mobility class can help you recover while still moving.
Soreness a day or two after a new or harder workout is common and usually fades on its own with light movement, hydration and rest.
Sharp or one-sided pain, swelling, or soreness that does not improve after several days is different — that is worth checking with a healthcare professional rather than pushing through it.
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