How To Fix Muscle Imbalances You just finished an article on Fitness

Early in my profession, I’d spend a big period of time attempting to “correct” a client’s muscle imbalances. These were deficits or patterns I identified during a hands-on assessment on the gym.

For some clients (mainly those coping with chronic pain), this was the best call. But, for the remainder, it meant that we didn’t spend enough time actually training. More importantly, it was probably the incorrect decision.

Unless you’re coping with injuries or other pre-existing conditions, there’s likely nothing to fret about if you’re following a superb training plan (more on that below).

As human beings, we’re built to maneuver through life asymmetrically. Slight differences in strength (and stability) side-to-side are entirely normal. And should you’re an athlete, attempting to correct or remove asymmetries or imbalances might actually hurt your performance.

However, if you have got a big strength deficit on one side, it could also result in injury down the road because it’s highly likely the weaker side can also be not as stable.

So, where do you draw the road? An easy test is judging your workouts based on 3 variables.

You probably don’t have to worry should you’re following a solid training plan because a superb workout program is corrective. It ensures that significant balances are unlikely, and that you just’re training in a way that can adjust for all of probably the most common deficiencies.

As long as your workout checks the next 3 boxes together with your training, you’ll likely clean up most muscle imbalances over time.

Variable #1: Do your workouts include reaching exercises?

Because we spend a lot time in front of computers and sitting, you’ll often hear that a 2:1 pull-to-push ratio is about right. So, for instance, it is best to do at the very least 2 sets of rows for each bench press set.

While this may aid you correct any strength imbalance you would possibly have (and that’s vital), we now have to dig deeper should you desire a healthy, pain-free upper body.

During a bench press setup (using a barbell or a dumbbell), we’re taught to squeeze our shoulder blades together on the bench. This position of retraction (pulled together) and compression creates a solid shelf to press from.

The problem is that the exercises meant to balance out your bench pressing – pulling exercises like seated rows – finish together with your shoulder blades pulled together and your back compressed.

In other words, if we take a look at the position of your shoulder blades during many pushing and pulling exercises, there’s not much difference.

That’s why it’s vital to shift a few of your push exercises, which are sometimes geared towards barbell or dumbbell pressing, to reaching exercises like pushups and landmine presses.

Where bench pressing and rowing squeeze the shoulder blades back, reaching movements open the shoulder blades (called protraction). That means they oppose (or balance) each pushing and pulling exercises.

Variable #2: Does your workout include single-leg (and single-arm) training?

Are your workouts built only on compound exercises like back squats and barbell bench presses? In that case, you likely allow subtle strength and stability imbalances to develop. These can result in injury down the road.

If you wish to construct balanced strength side-to-side, it’s worthwhile to add single-limb movements. Need some inspiration? Here are a couple of ideas to aid you start.

Single-Leg Exercises:

Single-Arm Exercises:

Pro tip: When picking weights, let your weaker side guide the load selection. That might mean it’s easier at first to your stronger arm, but it will even out. Don’t bump the burden up until each arms (or legs) can do the identical amount of weight for a similar variety of reps.

Variable #3: Does your warm-up include mobility movements?

Muscle imbalances can develop when your movement is restricted otherwise you spend hours stuck in the identical posture. The solution: include exercises in your warm-up that improve your mobility to assist with a more comfortable range of motion.

That doesn’t mean you wish a 20-minute long warm-up.

Here’s one move that targets the ankles, hips, and thoracic spine, three areas of the body that are likely to be probably the most restricted.

Or, do this ground prep series pre-training to open up your back and hips.

If you check those boxes and stay consistent, you would possibly have some slight variations, but they likely won’t be enough to cause an issue or result in injury.