I want to increase my time in the weight room because I'm not doing a winter sport this year but I do both spring and fall sports. But I don't want to do any harm to my muscles

I'm not any kind of expert on this but I can pass on the advice given to me when I was doing weights at the gym.

It's best not to work the same muscles every day as they need 24 hours to rest and use the work you have done to grow or tone up. Without the rest stage you won't get the gains from the work you have done. Better to do split training i.e. work on different groups on alternate days. Also, it's not recommended to train muscles that are already sore.

Maybe you could do some cardivascular work in between as the two enhance one another in terms of overall fitness.

I might also point out I'm female so don't know if the same advice would be given to men.

Thanks