Last week in Part 1, we discussed changing the focus to determine your fitness goals (e.g., general strength, max strength & power, bodybuilding, and muscular endurance. In this second part of a four-part series we’re going to explore the benefits of unilateral and bilateral training.
Bilateral Strength Training
This technique is the most commonly used when it comes to strength training. Bilateral strength training is whenever you utilize both arms or both legs to execute a movement dependently (e.g., Barbell Back Squat, Barbell Bench Press) and independently (e.g., Overhead Press with 2 Dumbbells, Romanian Deadlift with 2 Dumbbells). With bilateral training, you can typically lift heavier weights for more repetitions because you are naturally balanced through your arms, core and legs.
Unilateral Strength Training
This technique has slowly become more popular in corporate and big box gyms around the country. Unilateral strength training is whenever you are isolating one limb at a time to execute a movement (e.g., Single-leg Squat, Bent Over Single-arm Dumbbell Row). With unilateral training, you can work on asymmetries from left to right side and also add some unique core training into your routine while engaging your arms and/or legs through the counterbalance needed by your core, since only one side of your body is loaded with resistance.
Check back next week for Part 3 of our four-part series on adding variety to an exercise, where we will explore changing the style of each repetition!