The Power of One

Athlete & Functional Strength

“Train one side, and you’ll get stronger all around.”

The Research Is In: Train One Side to Get Stronger All Around

I’ve been saying this for years—and now the research is catching up.

Recent studies have confirmed what great coaches have known all along: unilateral training (single-arm or single-leg work) leads to better athletic performance.

Without getting too deep into the physiology, here’s the quick version:
Movement is position- and plane-specific.

Translation: Train How You Move

If your sport—or your daily life—involves:

• Running

• Skating

• Throwing

• Hitting

• Swinging

...then training in a way that mimics those demands is simply more effective.

It’s not that traditional lifts like deadlifts, bench presses, or back squats aren’t valuable—we use them all the time.

But if your goal is to move better, react faster, and generate power off one leg or one arm, then you need to ask:

What’s the best use of my training time?

Why It Works

Unilateral training builds:

• Balance and coordination

• Stability through the core and hips

• Force control and directional strength

• Injury resistance by addressing side-to-side imbalances

It challenges the body in ways bilateral (two-limb) exercises can’t—and that’s exactly what makes it so powerful for both athletes and everyday movers.

Not an Athlete? No Problem.

Even if you’re not competing, you should still train to move like an athlete.

Focus on:

• Maintaining balance and stability

• Moving laterally

• Rotating through the trunk

• Building coordination and control

In short—train like an athlete, within your limits.
That’s the path to lasting strength, resilience, and real-world performance.

Final Thought

You don’t need a full gym or advanced setup to move better—you just need the right approach.

Unilateral training teaches your body to work as a system, not just as parts.

Train one side… and you’ll get stronger all around.

— Coach Shelby and The Shelby Trained Team