I recently started lifting some light dumbbells and my left arm is as usual not as strong as my right (dominant) arm. I’ve always wondered–are you supposed to do extra reps on the weaker side until they even out? Or the same number of reps in the expectation that the weaker arm will catch up?
One approach is to use a bar instead of individual dumbbells for each hand. As you do curls and presses and the like your weaker arm has to work harder and catch up to your stronger arm. No matter what you do your dominant arm will probably stay stronger after a lifetime of greater use, but you still want to try to even out your arm strength for any exercise or task requiring both arms.
The same number of reps is fine. The weaker muscles will catch up, provided they are experiencing the same weight. If you use a machine or a bar, it is possible for the stronger arm to take more of the force without you realizing it. Dumbbells work well for making sure the weight is even. Make sure you keep good form to ensure the weaker arm is doing the same workout.
If you’re trying to build stronger muscles, look into proper weightlifting techniques. If your weight is too low, you might not actually build stronger muscles. Lifting light weights helps build muscle endurance, but may not necessarily add any muscle mass. To build larger muscles, you need a heavy enough weight which stresses your muscles in a way they add more muscle fibers. If you belong to a gym, getting a few sessions with a personal trainer can really help put you on the right path.
Thanks for the replies. I don’t really want to bulk up, just add a little strength and definition, but thanks for the distinction between reps and amount lifted.
This is something you do have to watch out for. Just one of the things a trainer will do for you is make sure you have proper form and catch you favoring one side.
Generally true but machines with one weight stack and two cables with handles (like a cable cross machine) force the two arms to work equally also. A machine with a single non-pivoting bar lets the stronger arm take up the slack.
Definition comes from lower body fat. The pro bodybuilders get their body fat down to alarmingly low levels to compete.
True but one still needs some mass to be defining: a distance runner may have body fat percentage as low or lower than a body builder in competition and still have little that most would call muscle definition.
TSBG if you want just enough additional mass to have something to define and a little added strength then the same principles apply as if you want to more significantly “bulk up” or to become a strong lifter …
I defer to others on the best way to even out strength. But are you “supposed to”? I don’t know if (barring someone aiming for competition level) there is any need to consciously and intentionally do so.
I guess the nut of my question is that I don’t want to end up with a pumped up right arm and noticeably less pumped left, but it seems that’s unlikely.
Don’t worry about being perfectly symmetrical. Just train hard and train bilaterally and you’ll be fine. Use dumbbells in addition to barbells and start out with your weak arm first. Set the rep-range of your sets with your weak arm and do not exceed that number with your right (if possible). Soon enough, both sides will be growing.
Unlikely if you are exercising them both equally. I’ve seen a couple of lopsided tennis players though.