Our expert says:
Firstly, your programme doesn't sound excessive, so keep it up. The most important training principle, is that a heavy session, is always followed by a light session the next day (if you exercise every day), since muscles take about 48hours to recover, which is also when they build up. Perhaps your weights are a little too high if your recovery is taking longer and perhaps you need to ease off a little here.
With regard to rest days, many athletes still do something on so-called rest days, but they make it really easy - a 30 minute easy swim, a walk whatever.
You've got to do what suits you. One day on - one off is fine and perhaps stick with that. I do think this should give you sufficient rest time.
Hope this helps.
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