What does “unilateral exercise” mean?
Unilateral exercises are movements where you train only one side of your body per set – for example, one arm or one leg.
Common examples:
Dumbbell biceps curls (one arm per set or alternating)
Lunges
Single-leg leg press
Dumbbell bench press
How to log the weight correctly
In the MyFitCoach app, always log the weight for one side only, not the total of both sides.
Example 1: Dumbbell bench press
You use 90 LB per dumbbell → enter 90 LB in the app’s weight field.
Example 2: Incline bench biceps curls
You use 20 LB per arm → enter 20 LB (not 40 LB, even if both sides are trained).
Why not add both sides?
Tracking per side keeps your training data realistic and comparable – regardless of whether an exercise is unilateral or bilateral.
If you add both sides, your performance numbers in the app would be artificially inflated and your training analysis would be altered. That’s not necessarily “wrong,” but if you choose to do it, you must log it consistently to keep your data comparable over time.
What about alternating reps in one set?
If you alternate left/right within the same set (e.g., alternating dumbbell curls), the same rule applies:
Log the weight per side.
The rep count refers to one side.
Example: 10 reps per arm → log 10 reps in the app, not 20.
How to handle strength differences between left and right
Minor differences between sides are completely normal. To avoid or reduce larger imbalances, we recommend:
Start with your weaker side – this ensures you’re not simply following what your stronger arm/leg can do.
Train both sides for the exact same number of reps, even if that means your stronger side isn’t fully maxed out. Over time, strength will balance out.
For larger imbalances (e.g., after injury or surgery):
Temporarily create a Custom Exercise in the app for each side separately.
Track both sides individually to monitor progress precisely.
Intentionally reduce intensity on the stronger side to give the weaker side a chance to catch up.
This approach promotes long-term symmetry and prevents imbalances from getting worse.
Extra tip for your training
Unilateral exercises allow for shorter rests between working sets for the same side due to the side-to-side switch. However, your central nervous system is still working for both sides – with very heavy sets, it may be beneficial to take an extra 15–30 seconds before switching sides to maintain performance.
Note: Unilateral training usually takes more time because each side is trained separately. If you can make the time, there may be a potential benefit called the “bilateral deficit.” This means you can sometimes produce slightly more force in a single limb than when training both limbs together – possibly because your nervous system can focus solely on one side.
Important: There is currently no strong scientific evidence that this effect leads to greater muscle growth. For hypertrophy, bilateral and unilateral training are similarly effective when total training volume is matched.
You can still include both styles in your program – for example, cycle between 6 weeks of mostly bilateral work, then 6 weeks with more unilateral training, or alternate between the two regularly. This way, you can use potential strength advantages, avoid one-sided movement patterns, and keep your training varied.
📩 Still have questions?
Email us at support@myfitcoach.de – we’re happy to help.