In fact, when I first started making equipment, my muscles would ache on the third or fourth day after a day's holiday. At this time, I will see if my muscles are injured. If there is no injury but pain, you can practice again on the third day (one day off) or the fourth day (two days off) according to the degree of pain.

Muscles need 48-72 hours of rest to recover well. Take a good rest when you are sore, and don't rush to continue. Go after a good rest. On the second day and the third day after practicing back, I have a headache in my chest and legs anyway. I can practice three heads/shoulders at most.

Muscle aches that occur from a few hours to 24 hours after exercise generally last about 1 ~ 3 days. The reason is nothing more than muscle injury, muscle spasm or abnormal connective tissue. It is generally believed that abnormal connective tissue is the biggest cause of muscle soreness.

References:

Muscle aches Baidu Encyclopedia