Training one limb at a time is a good way to correct muscle imbalances for the sake of symmetry and strength

ACE Certified Personal Trainer, Lifestyle & Weight Management Consultant

Vinyasa Specialist & Mat Pilates Instructor

Training one limb at a time is a good way to correct muscle imbalances for the sake of symmetry and strength. We are more used to performing single limb movements when it comes to biceps curls, triceps kick back, back rows or lunges but there are many more. Single limb movements allow to train with less weight and still get an excellent workout for the muscle groups targeted.  For leg exercises and exercises with weight placed overhead, single limb training is a big advantage when you need to give your spine a break. I’d encourage you to incorporate it in your training. You could start by mixing in some split squats or one-legged Romanian dead lifts which are great for balance too.  Also try single arm incline, or flat bench press. For back and shoulders in addition to single arm rows and front/lateral shoulder raises you can incorporate single shoulder press or single arm lat pull down. For biceps and triceps perform seated or lying single arm exercises to better isolate the muscles targeted. If you try any of those exercises seated on a stability ball, the effort to keep your balance will add more sweat and muscles working! You may be surprised how much muscle stimulation you get with relatively little weight. This has been a great way for me to change my routine while sticking to natural movements. My client, Neil Armstrong enjoys working out hard and takes up any challenge since he has no limitations. With his assistance we are demonstrating below a few single limb exercises for upper and lower body that not only isolate one side of the body but also work the core for balance. Each time you do a single limb exercise make sure you use less weight than you normally use when you train both sides simultaneously. For example if you’re normally bench pressing 2 dumbells of 35 lb, in case you try one arm bench press you might consider a 20lb or 25lb. If you are performing the same exercise on a stability ball you should be using even less weight because it is more unstable. The rule of thumb is, if you’re not sure what weight to use, try a lighter weight first. Better be safe than sorry!

Exercise modification by injury

At no time you should exercise when experiencing pain at the injured site. The exercises below are modifications once you are cleared by a physician and able to train again after you recovered from the injury. The modifications are meant to avoid further injury and to strengthen the muscles around the joint that was previously injured. Wait to heal before you attempt training again and start gradually. Always warm up and stretch.

Low back pain

Do all exercises in a seated or supine (lying) position.

Train your abs and core for increased intra-abdominal tension.

Avoid overhead loads especially in the standing position. Use a belt anytime needed.

Replace deadlifts and squats with lunges with back straight and wall squats with back against a stability ball or seated leg presses. You can try a single leg squat therefore you will use less weight.

AC shoulder joint pain and rotator cuff pain

Avoid pressing movements for a few weeks then start with light dumbbells instead of a barbell.

Avoid chest flyes and shorten the range of motion by not going as deep in chest presses. Angle your hands at 45 degrees to your body or right by your side in a close grip.

Work the muscles that go over your shoulder joint such as upper traps and medial deltoids with shoulder shrugs and lateral raises.

Work your back primarily with rowing exercises then integrate slowly overhead pull-down movements.

Pain at the tendon below the knee cap (Patellar Tendonitis)

Shorten the range of motion for squats, leg presses and lunges by not going as deep.

When you squat reach back with your glutes, for example squat on a smith machine with your quads parallel with the floor or squat using a cable rope and lower your body at 90 degrees. When you leg press, place your feet higher on the platform.

When performing seated leg extensions don’t extend your knee fully.

Whichever way you choose to exercise, stay safe and fit!

For questions or information on training and healthy lifestyle you can contact Manuela Nemes at Body Sculptor Fitness Centre (Mirco Centre); Tel: 939 5288 or bodyscul@weststartv.com