Muscle soreness is common, especially if you are new to training, returning after a break, or doing movements your body is not used to.
If You're New to Training
Soreness may last a few days while your body adapts.
Expect more soreness at the beginning
It should gradually become less intense as you train consistently
If you are still very sore after several days, you may need more recovery
If You Train Consistently
You may only feel mild soreness for a day or two, or sometimes none at all.
That is completely fine. You do not need to feel sore after every workout to make progress.
Is Soreness Required for Progress?
No.
Soreness is not the goal. Focus on progressive overload by gradually improving:
Weight
Reps
Control
Form
Should You Train If You're Sore?
If the soreness is mild, you can usually keep following your program.
If you are very sore:
Take a rest day
Do some light walking or mobility
Train a different muscle group if appropriate
Return when you can move with good form
What Helps With Recovery?
Keep it simple:
Sleep well
Stay hydrated
Eat enough protein and real food
Keep some light movement in your day
Follow your scheduled rest days
Magnesium can also be useful for recovery and muscle cramps