Unilateral Training
Unilateral and offset training challenges your body in new ways, uncovering hidden weaknesses and boosts stability, all while improving your real-life strength. Let’s dive into why it works, and why you should consider it.
Have you ever carried a laundry basket on one hip while holding a coffee in the other hand? Congrats—you’ve already done a form of offset training. Now imagine harnessing that in a way that actually helps your body get stronger, stable, and more balanced.
In this blog, we’re diving into the benefits of unilateral training (aka working one side of the body at a time) and offset weight training (carrying uneven loads on purpose). These methods are more than fitness trends—they’re tools for smarter, safer, and more effective training, especially for women navigating midlife changes.
What is Unilateral or Offset Training?
Let’s break it down real quick, because I know fitness lingo can sometimes feel like a foreign language.
Unilateral training simply means working one side of the body at a time. So instead of doing a regular squat with both legs, you might do a split squat or a single-leg deadlift. Instead of a standard shoulder press, you might grab one dumbbell and press with just one arm. It’s about isolating one limb, one side, or one joint to do the work—while the rest of your body supports and stabilizes.
Offset weight training, on the other hand, is where you intentionally hold weight on just one side of your body. Picture holding a dumbbell in one hand during a lunge or a “suitcase carry” where you walk with a single heavy weight in one hand like you're carrying—yep—a suitcase. :) This throws your balance off just enough to keep your core, hips, and stabilizers curious, and wakes them up to join the party!
Why does this matter?
Well, when we do traditional exercises (both arms or both legs at the same time), our dominant side often takes over without us even noticing. But when we isolate one side, we can’t cheat. By adding this extra layer of focus, we reveal hidden weaknesses or strength imbalances and give us the opportunity to recognize them and work with them to create optimum strength or promote muscular balance.
And spoiler alert: most of us have a stronger side. (You know the one you always lean into when carrying the groceries or reaching up into that high cabinet? Yep. That one.)
Why Midlife Women Should Care
It’s no secret our midlife bodies are changing, whether we’re ready for it or not. Our bodies are intelligent, but they’re also a little sneaky. Over the years, we develop compensations - stronger sides, dominant legs, tighter hips, etc. These can all become more obvious (and sometimes problematic) in midlife as we experience hormonal shifts, muscle loss, joint stiffness, and this combination has the potential of putting us at a greater tendency for injuries. Add in years (or decades) of doing things a certain way—like favoring one leg when we step up, or always carrying a heavy bag on the same shoulder—and it’s no wonder we develop some of these imbalances.
And this is why I feel that adding in some unilateral and/or offset lifting strategies into your training program can be total game-changers.
When you train one side at a time, or load only one side of the body, it forces your stabilizing muscles (especially your core, hips, and shoulders) to kick in. And trust me—this is gold for improving balance, coordination, and overall functional strength.
In my opinion, midlife women should lean into this style of training. Here’s why:
It helps correct muscle imbalances. One leg or arm doing more than its fair share? Unilateral training calls it out and helps even things up which is great for you posture and alignment.
It improves core stability without a single crunch. You’ll be using those deep abdominal and spinal muscles naturally—just by working against asymmetrical loads. Hello stability and sculpted waistline.
It boosts balance and body awareness. And as we age, this becomes a non-negotiable.
Better balance = fewer falls and greater confidence. Please. And Thank you.It supports joint health and injury prevention. Less compensating = less strain. Plus, it's a gentle way to rebuild strength after injury or flare-ups. It’s gentle, yet so effective.
It sharpens the mind-muscle connection. You have to really tune in, move slower, and what I like to say to my patients is to train with attention and intention! Which can lead to better results with less wasted energy.
Bottom line? This type of training isn't just "fancy fitness talk." It’s smart and strategic movement that meets us where we’re at—and helps us move better, feel stronger, and stay active for the long haul. And isn’t that what we’re all after afterall?
What does Functional Strength even mean?
Great question. Let’s talk real life for a second.
Functional strength is defined as the kind of strength that helps you do real-life things with ease making everyday movement easier, safer, and more efficient. We don’t move through our days doing perfect, symmetrical exercises with matching dumbbells in both hands. Nope—we’re carrying grocery bags on one side, picking up grandkids from awkward angles, twisting to pull laundry out of the dryer, or balancing on one foot to get our shoes on. Life is offset—so our training should reflect that. Unilateral and offset exercises mimic these daily movements and train your body to handle them with more strength, control, confidence and ease, not strain or pain. That’s called functional strength, and it’s one of the most important things we can build as we age.
Here’s What You Gain When You Train This Way:
More control over your movements, so you’re less likely to tweak your back or stumble.
Stronger stabilizing muscles, especially in your hips and core, which support every step, bend, and lift.
A smoother, more balanced gait—because walking is basically a series of one-legged moments!
Increased confidence doing everyday activities, from yard work to hiking to carrying an oversized tote bag through Target.
And the best part? This kind of training isn’t just for the gym. It spills over into every part of your life. It helps you move better, feel steadier, and stay more active doing the things you love. That’s my favorite kind of strength and the kind of strength that I think matters most.
How to Start (and What to Avoid)
If you’re new to unilateral or offset training, don’t worry—you don’t need fancy equipment or advanced moves. You just need a little strategy, a little patience, and a willingness to feel slightly off-balance (on purpose!).
Here’s how to ease in:
✅ Start with bodyweight or light dumbbells.
Let your form lead the way. It's not about how heavy you can go—it's about moving with control. Lighter loads allow your body to activate the right muscles without recruiting your old compensation patterns. Once you get the move down with good form, control, and execution, then you can start working on your weight resistance selection.
✅ Slow it down.
These movements require focus, so there’s no need to rush. Slower reps = better form = better results. (and the PT in me has to say: “fewer injuries”)
✅ Train your non-dominant side first.
We all have a stronger side (it’s science and life). Leading with your weaker side helps you stay mentally fresh and can improve symmetry over time.
✅ Use mirrors, videos, or even a coach’s eye.
Form check is key! Watching yourself can help you catch any leaning, wobbles, or compensations you don’t feel.
✅ Start with stable surfaces.
Balance is built gradually. Start on solid ground before adding things like BOSU balls or Balance Pads (though they do make things fun down the line!).
💡 A Few Beginner-Friendly Exercises to Try:
Suitcase Carry: Hold a dumbbell in one hand and walk in a straight line. Your core will fire up fast!
Single-Leg Glute Bridge: Lying on your back, lift one leg and push through the other to raise your hips.
Step-Ups (with one dumbbell): Step onto a bench or stair while holding a weight in one hand.
Single-Arm Dumbbell Press: Either standing or seated, press one dumbbell overhead at a time.
Bird-Dogs: A great core-stability move that targets the back and hips.
And a quick note on what to avoid:
🚫 Don’t jump into high-rep, high-load unilateral training if your form’s not dialed in yet.
🚫 Don’t ignore discomfort—wobbling is okay, pain is not. We just don’t do ‘no pain, no gain’ anymore - that’s totally old school.
🚫 Don’t rush the process. This style of training is all about control, intention, and consistency over time.
Final Thoughts + Your Next Move
Here’s the truth: training with attention and intention matters.
Unilateral and offset exercises are simple, powerful tools that help you get more out of your workouts—especially in midlife, when balance, stability, and joint integrity are everything. This style of movement can help you feel stronger, move better, and prevent the kinds of injuries that tend to creep in when we’re not paying attention.
So whether you’re just getting back into fitness or you’ve been training for years, this is your reminder to mix it up. Challenge your body in new ways. Keep it curious. Tune in. Slow down. And embrace a little imbalance—on purpose. :)
You don’t need to overhaul your entire routine—just start sprinkling in a few moves, and watch what happens. You might be surprised how quickly you feel more aligned, more stable, and more connected to your body.
🎥 Want to See This in Action?
I’ve got a quick video showing some of my favorite offset and unilateral moves you can try right at home.
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Try one today, and let me know how it feels—I’d love to hear what you notice!
Ready to Take Your Training to the Next Level?
If you're excited to try unilateral training or just want a well-rounded fitness plan that includes strength, nutrition, and healthy living, I’d love to chat with you! Whether you're looking to boost your workouts, improve your nutrition, embrace low-tox living, or simply have someone to keep you accountable, I’m here to help you create a plan that fits your unique needs and goals.
Let’s start the conversation! Reach out to me today, and let’s talk about how we can work together to build a fitness and wellness plan that’s tailored to you.
xo, Barbara
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