The Importance of Unilateral Training

Let’s talk about…the importance of unilateral training!

So, what the heck is unilateral training? It’s simply the act of training one side of the body at a time. Think single leg and arm movements and you’ve got unilateral training! The vast majority of people have imbalances between the right and left sides of their bodies, and this can lead to a lot of issues. One of the main problems when imbalances exist is increased likelihood for injury and pain. The body is made up of systems of interconnected parts (known as the kinetic chain), and if one part of the system is weaker or underperforming, there will be overcompensation elsewhere which can lead to overuse injuries.

One of the easiest and best ways to avoid these injuries is by training unilateral movements. Some great unilateral exercises include bulgarian split squats, alternating dumbbell bench press, and unilateral deadbugs. These are just several of many possible unilateral movements!

When training unilaterally, try and note how each side feels. Is one side easier? Is there pain on one side? Is balance more difficult on one side than the other? Noting these differences can inform you of what is happening within your body. 

If one side feels easier then you likely have a muscle imbalance and should focus on training more unilateral movements that target this imbalance. One important thing to note when you notice that one side of your body is less strong is to stay consistent in weight and form when training both sides. Staying consistent will ensure you don’t create further imbalances. Even if one side feels much easier than the other, the goal should be to decrease the margin between the two sides, and keeping your weight and form consistent for both will help with this! If you notice pain on one side, this could be due to a variety of things and it’s probably best to consult a physical therapist! If balance is your main issue when training unilaterally, then doing it more often is typically your answer! However, some people experience issues with their vestibular system (located in the ear and is your body’s balance and spatial orientation system), and if balance does not get better then it’s recommended to consult a doctor.

Unilateral training is so important and so often missed in a workout routine. Challenge yourself to try at least one unilateral movement next time you’re at the gym. Notice how each side feels and make a plan to decrease this margin of difference. Get out there and be balanced!