The Unilateral Advantage: Why Training One Side at a Time Might Be Your New Secret Weapon
At Clarence Park Health Suite, we often see members sticking to the classic bilateral approach—using both arms or both legs simultaneously for every exercise. It is the standard way to train, and it certainly works. However, if you are looking to shake up your routine or address specific imbalances, there is a growing body of research suggesting that unilateral training—working one limb at a time—is a powerful tool that deserves a spot in your programme.
What the Science Says
A recent systematic review and meta-analysis published in Sports Medicine (Kassiano et al., 2025) set out to settle the debate on whether unilateral or bilateral training is superior for muscle growth and strength. The findings were quite revealing: when it comes to muscle hypertrophy (growth), there is no significant difference between the two methods. Whether you are doing bilateral leg presses or unilateral split squats, your muscles are receiving the stimulus they need to grow.
However, the study highlighted a key principle: specificity. While muscle growth was similar, strength gains followed the principle of specificity. If you want to get stronger at a specific movement, you must train that movement. Unilateral training elicited superior gains in unilateral strength, while bilateral training was better for bilateral strength. This means that incorporating single-limb work is not just a 'variation'—it is a targeted way to improve your performance in those specific patterns.
Why You Should Consider Unilateral Work
Beyond the research, there are practical reasons why our members in Malvern might benefit from adding unilateral exercises to their 1-to-1 personal training sessions or individual gym workouts:
- Correcting Imbalances: We all have a dominant side. Over time, this can lead to one limb doing more work than the other during bilateral lifts. Unilateral training forces each limb to carry its own load, ensuring your weaker side catches up.
- Core Engagement: When you perform a single-arm dumbbell press or a single-leg Romanian deadlift, your core has to work significantly harder to stabilise your body. This adds an extra layer of functional challenge to your session without needing to add extra weight.
- Joint-Friendly Training: For some, bilateral movements can sometimes feel restrictive or uncomfortable. Unilateral exercises often allow for a more natural range of motion, which can be easier on the joints while still providing a high-intensity stimulus.
How to Integrate It
You do not need to abandon your favourite bilateral lifts. Instead, think of unilateral training as a complement to your current routine. Here are a few simple ways to start:
- Swap one movement: If you usually do a bilateral leg press, try replacing it with a Bulgarian split squat or a single-leg press for a few weeks. You will likely find that you need to use less weight, but the intensity on the working muscle will be just as high.
- Prioritise the weaker side: If you notice one arm is stronger than the other, start your sets with your weaker side. Perform as many reps as you can with good form, then match that number with your stronger side. This is a simple, effective way to balance your strength over time.
- Focus on stability: Use unilateral work to improve your balance and coordination. Exercises like single-arm rows or single-leg step-ups are excellent for building the kind of functional strength that carries over into everyday life.
A Friendly Reminder
Whether you are a seasoned gym-goer or just starting your fitness journey, the most important factor is consistency. If you are unsure how to incorporate these movements safely, our personal training services are here to help you refine your technique and build a programme that works for your specific goals.
At Clarence Park Health Suite, we believe in training smarter, not just harder. By mixing in some unilateral work, you are not just adding variety—you are building a more balanced, resilient, and capable body. Next time you are in the gym, try picking one unilateral exercise and see how it feels. You might be surprised by how much more 'connected' you feel to the movement.