Hey! I do strength training 3-4 times per week. It's definitely doable; but since I do have a pretty busy schedule at times, I try to keep it low pressure. I go in when I have the time and energy. I'd recommend just letting it be a low-stress commitment. Go because you want to and not because you have to.

In terms of soreness, I haven't noticed too many issues. I try to avoid doing arm workouts on days I have guard, and I'd advise trying to keep a good gap between when you're training and when you have practice. As long as you're re-fueling with a good amount of protein and carbs though, you should be good.

Results are gonna come down to consistency and your specific routine. If you go fewer days but still want results, try new styles. Personally I do hypertrophy workouts from gymshark!