Fixing Muscle Imbalance 101: Everything You Need to Know

Not in the mood to read? Just check out the video for a quick breakdown!

Why Do I Have a Muscle Imbalance?

Muscle imbalances are incredibly common—almost everyone has them to some extent. But what exactly causes them?

1. Natural Asymmetry

No one is perfectly symmetrical, whether it’s your muscles or even your face. Genetics play a big role in muscle imbalances because everyone has a dominant side that naturally gets more use.

Example:

• When you kick a ball or throw a punch, you’ll instinctively use your dominant side. Over time, this constant use leads to one side being slightly bigger or stronger.

2. Daily Habits and Activities

Your daily activities, job, or hobbies can contribute to imbalances.

• Office Jobs: Sitting with poor posture for hours can lead to neck, shoulder, or back imbalances.
• Sports: Activities like baseball, tennis, or golf, which involve repetitive movements on one side, often create noticeable imbalances.

3. Injuries

Injuries can lead to significant muscle imbalances due to muscle atrophy (muscle shrinking) from disuse.

Personal Example:
I had shoulder surgery and had to keep my arm in a sling for two months. When I finally removed the sling, my arm was so weak I couldn’t even lift a glass of water. Although I regained most of my strength, that arm was never quite the same.

4. Poor Lifting Technique

Using incorrect form during exercises can lead to one side compensating for the other, causing uneven development.

• Example: Favoring one arm during a bench press or shifting weight to one leg during squats can lead to imbalances over time.

How to Fix Muscle Imbalances

Fixing a muscle imbalance isn’t complicated, but it requires consistency and the right approach. Here’s how to do it:

1. Incorporate Unilateral Exercises

Focus on one side of your body at a time by using unilateral exercises. Switch from barbells to dumbbells or cables for better control.

How to Do It:

• Always start with your weaker side.
• Let’s say your weaker arm manages 10 reps—only do 10 reps on your stronger side, even if you could do more.
• This ensures both sides are worked equally without overcompensating with the stronger side.

2. Add Extra Sets for the Weaker Side

To speed up the correction process, add an extra set for the weaker side.

Example:

• Instead of doing 3 sets per side, do 4 sets on the weaker side and 3 sets on the stronger side.
• This gives your weaker side a little extra attention, helping it catch up faster.

3. Film Your Workouts

Recording your exercises helps you see what’s going on with your form. You might notice that you’re favoring one side without realizing it.

Why This Helps:

• It gives you immediate visual feedback on your technique.
• You can adjust your form to make sure both sides are engaging equally.

4. Focus on Mind-Muscle Connection

When working your weaker side, really focus on the mind-muscle connection. Visualize the muscle working and engage it intentionally.

Why This Works:

• Visualization enhances the neuromuscular connection between your brain and muscles.
• It helps improve muscle activation on the weaker side, leading to better balance over time.

Conclusion

Remember, no one is perfectly symmetrical. Minor muscle imbalances are normal and probably more noticeable to you than to anyone else.

But if you have a significant imbalance, these tips will help you correct it over time. Just keep in mind that fixing a muscle imbalance isn’t an overnight process—it can take months or even years depending on the severity.

Stay consistent, be patient, and you’ll get there!

And that’s everything you need to know about fixing muscle imbalances!