Unilateral vs. Bilateral Strength Training…The “debate” misses the...
Fred Duncan@Fred__Duncan
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Jun 12, 2025
~1 min read
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Unilateral vs. Bilateral Strength Training…The “debate” misses the point.
The goal isn’t always to mimic sport. It’s to build adaptable athletes through sound principles and smart loading.
Study 1 — Muehlbauer et al., 2019
6 weeks of unilateral vs. bilateral strength training
The goal isn’t always to mimic sport. It’s to build adaptable athletes through sound principles and smart loading.
Study 1 — Muehlbauer et al., 2019
6 weeks of unilateral vs. bilateral strength training
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Both groups improved sprint acceleration and max strength.
Bilateral training led to greater gains in change of direction
Study 2 - Speirs et al 2106
Rugby players, 5 weeks, Rear-foot elevated split squats vs. back squats
no significant difference in 1RM strength, sprint speed
Bilateral training led to greater gains in change of direction
Study 2 - Speirs et al 2106
Rugby players, 5 weeks, Rear-foot elevated split squats vs. back squats
no significant difference in 1RM strength, sprint speed
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or change of direction.
Study 3 - Lynch et al 2023
performed either bilateral or unilateral twice per week for 6 weeks
Both groups improved force output.
Bilateral training slightly better at reducing asymmetry.
My take…I use both.
Study 3 - Lynch et al 2023
performed either bilateral or unilateral twice per week for 6 weeks
Both groups improved force output.
Bilateral training slightly better at reducing asymmetry.
My take…I use both.
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Bilateral for higher loads, nervous system stimulus, and times when I’m looking to potentially reduce soreness
Unilateral for asymmetry, balance, & single leg force development, or if bilateral positions bother someone
We are chasing adaptations! Pick the best tool for the job
Unilateral for asymmetry, balance, & single leg force development, or if bilateral positions bother someone
We are chasing adaptations! Pick the best tool for the job
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