Aside from my poor genetics, high body fat, poor fitness, Social Anxiety, bad sleeping patterns, and poverty I can not determine the correct approach to measuring recovery between workouts. Albeit I have no fixed workout program I do workout at least every week, and have only been gradually getting weaker and slower. I wanted to know if there's some key methods to finding recovery periods effectively, because I have tried "listening to my body" and, to be honest, it doesn't tell me the indefinite truth. I have taken heed to initiate workouts when feeling fresh to suffer from delayed onset soreness right after, and intense pain. I was then instructed to lay low on exercise for a week longer, making me even weaker once again. Point is my body isn't signalling right, or I am lost here. I never find my place in measuring recovery time, often suffer from muslce pain and delayed soreness for many days, and end up weaker instead of stronger, or get a little stronger too fall back and get weaker again.
I have never in the years I have worked out successively gotten stronger on a linear basis, and most of my rare gains came up and went down very quickly. I am not denying ever being strong in some sense, but my issue is that I never could keep what I had, and what I had was nothing overall as good as I had hoped for.
What am I doing wrong?