STEADFAST TRAINING GLOSSARY
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Train both sides together for a defined purpose.
What is bilateral training?
Bilateral training uses both arms or both legs together during an exercise. Examples include a two leg squat and a press performed with both arms at the same time.
Think of both sides sharing the same task. Sharing it does not guarantee that each side contributes exactly half the effort.
Why it matters
This format can be useful when the goal itself uses both sides together. It also provides a straightforward way to organize a set without completing each side separately.
A review of unilateral and bilateral training found an advantage for bilateral training on bilateral strength measures. Its broader findings depended on the performance outcome being tested. Read Liao and colleagues' review.
How to approach it
- Choose an exercise in which both sides work together.
- Set up a stance, grip, or machine position suited to the task.
- Define the range and repetitions you plan to use.
- Keep the movement controlled rather than chasing a load at any cost.
- Record the exercise version and how the weight is reported.
A dumbbell exercise can be bilateral when both arms move together. It does not need a barbell or a single shared handle.
Practical checkpoints
| Checkpoint | What to look for | Adjustment or note |
|---|---|---|
| Timing | Both sides perform the task together | Record alternating versions separately. |
| Load notation | Per implement or total is clear | Write 'two 15 lb dumbbells,' for example. |
| Movement | The chosen range stays consistent | Review the load or setup if it changes. |
Illustrative log: both arms pressing together with two 15 lb dumbbells for eight repetitions. That means 15 lb in each hand, not 15 lb combined.
Using it in your program
If improving a bilateral lift is the goal, practice that lift or a suitable progression. Unilateral assistance work can still have a place. Neither format makes thoughtful load selection and repeatable technique optional.
A shared bar can conceal differences in contribution, but the presence of a small visible shift does not by itself diagnose a problem. Review a repeated pattern with a coach before redesigning the whole program.
Steadfast cue: Train the task. Make the record unambiguous.
Frequently asked questions
Is bilateral the same as compound?
No. Bilateral refers to using both sides. Compound refers to movement involving multiple joints. A two leg extension can be bilateral without being a compound lift.
Must both sides produce equal force?
No. Using both sides together does not establish equal contribution. Measuring force would require an appropriate assessment.
Is it always better for strength?
The result depends on what strength task is tested. A 2025 review also found that gains tended to follow the trained format. See the review.
Should beginners avoid unilateral work?
No. Select exercises based on the person and goal. A supported unilateral exercise may be manageable, and a poorly chosen bilateral one may not be.