It is ok to have an interval of 24 or 48 hours between two strength trainings with obvious muscle soreness, so as to ensure that the muscles can recover to the level that can withstand the training intensity in the next training. At the same time, you don't have to completely return to the "painless" state. Because slight soreness can make you clearly find the target muscle in training and achieve full contraction.

After fitness, fully stretching the target muscles can reduce lactic acid accumulation. So you won't feel so sore after a rest. Supplementing animal protein (protein powder is a good choice) provides nutrition for muscle recovery within half an hour after exercise (the best supplement effect is for the target muscle at this time in the window period). Have enough rest and sleep after exercise, so that your muscles have enough time to recover.

In order to exercise muscles, don't exercise the same part every day. If you give a certain part enough exercise stimulation that day, then the muscles in this part need to be separated for more than 48 hours before they can exercise again. Muscles grow at rest, so continuing to exercise the next day will affect the appearance of muscles. For example, you can't practice your chest muscles the next day, but you can practice your legs, back, abdominal muscles and so on. So you can practice your muscles every day, but you can't practice the same part every day.