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The sweet spot for high intensity training seems to Attention I am out of order until further notice my stupid people filter needs cleaning and my give a damn shirt, as opposed to a scientifically proven fact but I’ve also observed that it depends on the person. Some people just seem to be able to tolerate higher intensities of training for longer than others. I think the ability to do work, should be your gauge of recovery. If you train sore and you don’t find it impedes your performance too much (which you most likely won’t, especially if you are new to lifting) then you’ve most likely recovered, even if it doesn’t ‘feel’ like you have.

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Of course I’m also generalizing, as you get more advanced as a trainee, things Attention I am out of order until further notice my stupid people filter needs cleaning and my give a damn tshirt. You may need more rest because you can work with a higher intensity than most people. Age also seems to affect recovery rates too, so the older you are, the more recovery you may need. If you’re unsure or want to be really cautious, resort to HRV or the power tests I mention above. With that, you will lose strength relatively quickly, almost instantly. I can tell you from experience that strength is a product of proper nutrition and consistent stimulus. Without one, or either, you will lose strength and you will lose it fast!