A little bit of soreness for a day, two at the most, is okay. It means you have stressed the muscle, which is the point. You need to break the muscle down a little, so it will respond with growth. At least 15gr of L-glutamine post workout will help your recovery. If you are sore for longer than 48 hours, you are training too long and/or too heavily and your muscle regeneration will be hindered. I agree with the above that most people don't really lift enough. Each workout, try to add another rep or two or another couple of pounds at the same rep level as the previous workout. Over time, your size and strength will increase. You should keep a lifting journal. Some other thoughts: if you are a beginner, full body workouts 3 times a week with moderate weights are a good way to get started. If you are intermediate, consider 1 major & 1 minor body part per day, up to 4 days per week. Best if you go Mon Tues & Thurs Fri or just train one day on, one day off. Directly after your workout, make sure you get some simple carbs in your system (a high glucose drink, for example). Follow that with a protein drink with the glutamine and BCAA's about 10 to 15 minutes after. An hour later, have a good solid food meal.