Is muscle soreness a sign of a good workout?
No. Soreness shows that your muscles met something unfamiliar, not that the session was effective. As you adapt, you will get less sore while still making progress. Being very sore is not required, and extreme soreness is a sign you did too much too soon.
Delayed onset soreness peaks 24 to 72 hours after training and fades. Light movement and sleep help, and it should not stop you from walking normally.
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