The amount of weightlifting you can do in one day without overtraining depends on several factors, including your fitness level, experience, intensity of the workout, exercise selection, and overall recovery capacity. Here are some general guidelines to consider:

1. Training volume: The total number of sets, reps, and exercises you perform in a single weightlifting session contributes to training volume. The optimal volume can vary among individuals, but a common recommendation is to aim for around 10-20 sets per muscle group per week for muscle growth. It’s important to balance volume with proper intensity and recovery.

1. Intensity and effort: The intensity of your weightlifting session also plays a role in recovery. If you consistently lift heavy weights close to your maximum capacity, you may require more recovery time compared to lighter or moderate intensity workouts. It’s important to listen to your body and adjust the intensity based on your recovery and performance.

1. Recovery between sessions: Recovery is crucial for muscle repair and growth. For most individuals, allowing 48 hours of recovery between weightlifting sessions targeting the same muscle groups is recommended. This allows enough time for the muscles to recover, adapt, and grow. However, this can vary based on individual factors and training intensity. Some people may require slightly more or less recovery time.

1. Variation and split routines: Incorporating variety and implementing a split routine can help manage training volume and allow for adequate recovery. Instead of targeting all muscle groups in a single session, you can divide your workouts to focus on specific muscle groups on different days. This allows for more targeted training and sufficient recovery time for each muscle group.

1. Listen to your body: Pay attention to signs of overtraining or excessive fatigue, such as persistent muscle soreness, decreased performance, mood disturbances, or disrupted sleep. If you experience these symptoms, it may indicate the need for additional recovery time or a reduction in training volume or intensity.

Remember, individual responses to training and recovery can vary. It’s important to listen to your body, prioritize rest and recovery, and adjust your training volume and frequency based on your personal needs, goals, and recovery capacity. If you’re new to weightlifting or have specific concerns, consulting with a certified fitness professional or strength and conditioning specialist can provide tailored guidance based on your individual circumstances.