Correcting body asymmetry
One side of the body is more developed in the vast majority of people, and that’s normal!
This happens because more force is exerted on one side during workouts due to a lack of knowledge or poor guidance… When one side is dominant, that side is conditioned to exert more force, mainly because it is more developed and can handle more weight.
Correcting asymmetry
To correct muscle asymmetry, in most cases, people choose exercises that work each side individually (unilateral exercises).
The recommendation is to do unilateral workouts with the same volume on both sides (same weight and number of repetitions), starting with the less developed side.
Goal
The goal is to make the relative intensity greater for the “weaker” side, creating more adaptations. Using dumbbells is recommended, especially for differences in the upper limbs.
Focus on weight training to correct asymmetry
One of the main concerns for women starting a weight training journey is hypertrophy. Having a symmetrical body is also a priority.
Many people who lift weights have the sweet illusion that gaining lean mass is a simple, short-term process…
The truth is that this is a lengthy process that depends on many variables, such as diet, exercise intensity, adequate rest, and even the use of supplements if necessary.
Muscle hypertrophy is characterized by an increase in muscle size. This is the body’s natural response to intense, properly performed exercise!
A woman’s body is very different from a man’s, so the process of hypertrophy is unique for women.
It’s important to let your muscles rest so you can achieve the desired effect of hypertrophy. Therefore, if the day’s workout targets the upper body, it’s recommended that the following day’s workout target the lower body, or that you take a full rest day, so your muscles can recover, preventing injuries and overloading, and correcting asymmetry.
