Benefits Of Bilateral Training
Before we discussed the importance of unilateral training and creating symmetry within the body..
That doesn’t mean bilateral training doesn’t have its own benefits too!
Let’s discuss more..
Training our bodies one side at a time is key if we want to be symmetrical, especially if you have suffered an injury of some kind. Besides that most of us tend to favour or have a stronger side naturally, so training both individually is important. Unilateral training helps prevent and rehabilitate imbalances, and prevents overtraining the dominant side.
Bilateral training refers to a type of exercise that involves using both sides of the body simultaneously. In simple terms, it means working both the left and right sides of the body together during the exercise. For example, doing a bicep curl with one arm at a time is a unilateral exercise, while doing a bicep curl with both arms at the same time is a bilateral exercise.
Bilateral exercises can be performed with various types of equipment or even bodyweight, and they can still isolate different muscle groups. Some examples of bilateral exercises include:
Barbell Squats: Holding a barbell across the back of your shoulders and squatting down, engaging both legs simultaneously.
Bench Press: Lying on a bench and pushing a barbell or dumbbells upwards to work the chest, shoulders, and triceps together.
Deadlifts: Lifting a barbell from the ground while keeping the back straight, targeting the hamstrings, glutes, lower back, and other muscles.
Overhead Press: Holding a barbell or dumbbells at shoulder height and pressing them overhead to work the shoulders and arms.
Leg Press: Pushing against a weighted platform with both legs to target the quadriceps and other leg muscles.
Bilateral training has multiple benefits as mentioned, including improved balance, coordination, muscular symmetry, core engagement, and functional strength. It is commonly used in strength training, powerlifting, and sports conditioning programs to enhance overall physical performance.
I’d still like to emphasize the importance of including unilateral exercises in your workout routine to address any muscle imbalances that may exist between the left and right sides of the body. Combining both bilateral and unilateral exercises can lead to a well-rounded and effective training program.
Training bilaterally has several benefits that can enhance overall physical performance and functionality. Here are some of the advantages:
Improved balance and coordination: Bilateral training requires both sides of the body to work together in a coordinated manner. Over time, this can improve your balance and coordination, leading to better stability and reduced risk of falls or injuries.
Enhanced muscular symmetry: By training both sides of the body equally, you can develop balanced muscle strength and size. This can help prevent muscle imbalances that may lead to postural issues and injury. Hence the emphasis on the combination of bilateral and unilateral training being done together to make a good program!
Increased core engagement: Many bilateral exercises engage the core muscles to stabilize the body during movement. As a result, you can strengthen your core, which is essential for maintaining a strong and stable midsection.
Greater functional strength: Bilateral exercises often mimic real-life movements that involve using both sides of the body. This can translate to improved functional strength, making it easier to perform daily activities or sports movements.
Time efficiency: Bilateral exercises can be time-efficient since they engage multiple muscle groups simultaneously. This can be particularly beneficial for those with busy schedules or limited workout time. Similar point to my last email “5 Tips For A Quick Lift”, we have to use our time effectively. Picking the best pairing of unilateral and bilateral movements while managing our time well.
Neurological benefits: Bilateral training can improve communication between the left and right sides of the brain. This may lead to improved cognitive function and coordination.
Injury rehabilitation and prevention: Bilateral training can be effective in injury rehabilitation by gradually reintroducing symmetrical movements and building strength in both sides of the body. Additionally, it can help prevent injuries by promoting balanced muscle development and joint stability. (This is a big one for my business specifically focusing on injury rehab and functional training and explains why I still incorporate the big 3 into most peoples programs :) ).
Sports performance: Many sports and physical activities involve bilateral movements, such as running, jumping, and throwing. Training both sides of the body can directly transfer to improved sports performance.
Cross-training benefits: Bilateral exercises can complement unilateral (single-sided) training by providing a different stimulus and working muscles from a different angle. This can enhance overall muscle development and performance.
As with any exercise program, it's essential to consult with a fitness professional or healthcare provider to tailor the training to your specific needs and goals.
The perfect pairing of bilateral and unilateral movements will be different for anyone depending on your body and its individual needs.
Hope that helps!
Happy Exercising :)
Robyn
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9331349/
https://journals.lww.com/acsm-healthfitness/fulltext/2018/05000/unilateral_and_bilateral_exercise_movements_.6.aspx