Fitness Tip: Kick the Bilateral Bias!
How many of you do an exercise, and start with the same side every time you do?
I was completely guilty of this. But the question then becomes ‘does it matter?’ Actually, yes, it really does! Recently, I have discovered that this side-favoring (or as I have dubbed it, the bilateral bias) causes an imbalance in how your body trains, as well as affects the results you will see. So, having stumbled upon this wisdom for myself, I thought it would be best to share, so that there are not others making the same mistake.
Consider this: When lifting weights on one side and then the other, the second set is always a little harder than the first, simply because in the first round, you are stimulating a muscle before you have caused any exhaustion. If lifting correctly, the last 3 reps of an exercise should be a struggle. When you switch to the other side, your body has been fighting to complete those last burning reps from the first side, and therefore, is more exhausted than when you began. As a result, we are more likely to compromise our form, or make our reps shorter, even if we are not aware of it. Through this, what side we start with is subject to a more effective rep set. When one side is getting a more effective workout with each set, naturally these differences are going to start to add up, and this is why people begin to see less definition on one side of their body, or a lack of symmetry.
Moreover, it is most likely that the side you start with is your dexterous hand/side of your body. Our dexterous half is that which gets more use in your every day life: when you write, or utilize any sort of hand tools. Our dexterous side always becomes our habitual go-to, it is only natural! However, what happens due to our side bias is an additional exacerbation of the imbalance of symmetrical body usage, and the differences in definition will become more noticeable. Now, I can’t speak for those who are ambidextrous, but it is my understanding that they also have a preferred side that is a natural default.
Bilateral bias is an especially easy trap to fall into if you are like me and work out at home with Beachbody, or any other workout video set. When you play the video, and Tony says “Right foot forward,” you tend to simply listen, especially when you are midway through a workout, sweating and panting! And since it is the same video every time you do that specific workout, the side bias simply becomes a passively habitual process that we do not deign to think about. But for the sake of symmetry, we must start to consciously be aware of what hand we start with, and make sure to switch it up the next week!
So to everyone out there: Alternate, and you will see better, more even results.
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lol I am guilty too. I start on my right because I am right handed. I try and break the habit, but that right handedness always gets the best of me. THUS I can do the same rep on my left, but the definition isn’t the same as the right. :\
I know, Its a hard habit to break! I’m working on it though. I’ve become so conscious of it that I find myself asking “What side did I start with last week?” almost every time!
Great article! As a righty, I often think about this subject when preparing to do exercises like cable curls and leg curls. When I do think about it, I will switch it up and start with the left. Had a similar situation with changing my swimming stroke last week. Old habits die hard but seeing the issue in writing will help burn it into my brain. Thanks!
You’re welcome!
I’m a lefty, and I always start everything with my left side; weights, writing, putting my pants on, pulling on a jacket…
I’m a righty.
Oh I do the same thing sadly v.v BUT thanks to this tip, I’m more wise to what’s happening. I’ll alternate the next time I do Turbo Jam and weights. ^.^ Thanks Bry!
BTW, that one up there is me. Clicked the wrong name in the drop down >.< Arg!