Symmetry - NW Personal Training

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Ideally, we want to create symmetry in our bodies, with both sides being relatively balanced in strength, mobility, coordination, and function. However, it is very common to have one side that is stronger, tighter, or more coordinated than the other. Perfect symmetry isn’t realistic, but improving it can help us move better and stay capable as we age.

How We Develop Asymmetries

Sports

Certain sports can make these differences even more noticeable.

Golf

A golfer repeatedly rotates and swings in the same direction.

Baseball

A baseball player typically throws with the same arm over and over again.

Tennis

A tennis player relies heavily on a dominant arm for serving and hitting.

Over time, these repetitive movements can create differences in strength, mobility, and muscle development.

Dominant Side & Habits

You don’t have to be an athlete to develop asymmetries. Most of us have a dominant hand and leg. We may always carry our bag on the same shoulder, cross one leg over the other, lead with the same leg on stairs, or reach for objects with the same arm. These little habits add up over years and can influence how we move.

Training for Balance and Symmetry

The good news is that we can intentionally train our bodies to become more balanced. One of my favorite strategies is to incorporate more unilateral exercises or movements that challenge one side at a time. Try single-leg squats, lunges, step-ups, single-arm rows, or single-arm presses. Notice whether one side feels weaker, tighter, less stable, or less coordinated.

4 Simple Strategies to Improve Symmetry

1 – Additional Sets

If one side of your body is significantly weaker, consider performing an additional set on the weaker side. Start with the weaker side and avoid allowing the stronger side to determine how much work you do.

2 – Longer Duration

If one side of your body is tighter or less mobile, spend a little more time stretching and performing mobility exercises on that side. The goal is gradual improvement, not forcing a range of motion.

3 – Cross Training

Instead of participating in only one activity, mix things up. Combine walking, cycling, rowing, strength training, yoga, hiking, or other activities. Different movements challenge your body in different ways and can naturally encourage better symmetry.

4 – Prioritize

If you identify a particular weakness, imbalance, or area of tightness, give it extra attention and focus on those areas first until you begin to see improvement. Sometimes the thing we tend to avoid is exactly what our body needs most.

Symmetry isn’t about making both sides identical. It’s about creating a body that is strong, mobile, stable, and capable on both sides. As we get older, that balance becomes increasingly valuable for everything from climbing stairs and hiking to lifting groceries and playing with our families.

Take a few minutes this week to notice your own body. Which side feels stronger? Is there a side that feels tighter? Which side do you naturally favor? Don’t judge the differences, but rather just use them as information. Then train accordingly.

The goal isn’t perfection. It’s progress. By giving both sides of your body the attention they deserve, you can improve how you move today and invest in greater strength, independence, and quality of life for the years ahead.

Yours in health & fitness,
Sherri McMillan

Walking School Bus

Walking School Bus