How to Train Around Weaknesses and Imbalances—and Actually Get Stronger

We all want to feel strong in our bodies. But here’s something most training plans won’t tell you: real strength doesn’t come from chasing numbers or perfect symmetry. It comes from learning to work withyour weaknesses and imbalances, not against them.

In fact, for most women I coach, it’s the moment they stop trying to ignore a weakness-and start listening to what it’s asking for-that real transformation begins.

If you've been pushing through one-sided shoulder pain, struggling to activate your glutes on one side, or noticing that one arm always powers through your overhead presses… this one's for you.

Let’s break down what causes muscular imbalances and how to correct them-not just so you look more aligned, but so you feel more powerful, connected, and capable in your training.

Knee valgus (knock knee) improvements by Kathy Alvarez

What Are Muscle Imbalances, Really?

Muscle imbalances happen when one side of the body is stronger, tighter, or more dominant than the other. These imbalances can show up as:

• Uneven movement patterns

• Strength plateaus

• Limited range of motion

• Recurrent injuries or niggles

• One side “doing all the work” in compound lifts

They’re more common than you think-and they don’t mean something is wrong with you.

They’re simply information. And that information can become your most valuable training tool.

Common Causes of Imbalances and Weaknesses

Here’s where it gets interesting- imbalances don’t always come from training errors.

They often come from:

• Daily habits (carrying a baby on one hip, always sleeping on one side)

• Past injuries or surgeries

• Poor movement compensation (especially during fatigue)

• Nervous system patterning (your brain wires certain movements in faster, stronger pathways)

The key is to stop thinking of these patterns as flaws and start seeing them as opportunities.

Why Ignoring Weaknesses Doesn’t Work

It’s tempting to power through. To keep loading that squat, to push for heavier dumbbells in your press, even when one side lags behind.

But pushing through imbalance creates compensation - and compensation (usually) leads to breakdown. Think: sore lower backs, impinged shoulders, cranky knees. All the “mystery” pain that shows up uninvited.

Correcting imbalances is not about being perfect. It’s about building resilient, adaptable strength.

And you don’t need fancy equipment or endless physio sessions to get there.

How to Train With Weaknesses (Instead of Against Them)

Here’s how I approach it with my clients, whether they’re lifting at home, in the gym, or following an online program:

1. Get Specific with Feedback

Don’t guess. Record your lifts. Watch your form. Work with a coach who can give you actual feedback-not just reps and sets. This is where online coaching can shine when done right. I give my clients personalized video feedback so they know exactly what to work on, on their body.

2. Add Unilateral Movements—With Purpose

Single-arm and single-leg training is powerful. But it’s not just about doing a few extra split squats. You need to notice how each side moves. Is one more stable? Does one compensate by gripping or rushing the rep? Slow it down. Let the weaker side lead.

3. Train Through the Full Range

Weakness hides in limited range. If you’re only strong in one part of a movement, you’re not building joint integrity-you’re just getting better at cheating. Use controlled tempo work, isometric holds, and eccentric phases to build balanced strength through every part of the lift.

4. Respect the Nervous System

If one side isn’t “activating,” the issue might be more neural than muscular. That’s why I often pair breathwork, myofascial release, or simple activation drills before a session-to prep the weaker side to show up fully.

5. Don’t Baby the Weak Side-But Don’t Bypass It Either

Your dominant side will always want to take over. So it’s not about undertraining the strong side-it’s about making sure the weaker side gets the time, attention, and reps to catch up.

What Progress Really Looks Like

Progress might not always look like lifting heavier each week. Sometimes, progress is:

• Noticing your left glute finally firing

• Feeling your shoulder press move evenly for the first time in months

• Realizing that your body moves more symmetrically, even outside the gym

• Training without fear of injury

That’s the kind of strength that lasts. The kind that sticks with you through different seasons of life, energy levels, and priorities.

Strength Lives in Balance

You don’t need a “perfect” body to train with power.
You need awareness. You need intention.
And you need the kind of guidance that meets you where you are-and helps you move forward from there.

This is what I help my clients do every single day. Not just build strength, but build a relationship with their body that actually works.

Weakness isn’t the enemy. It’s your roadmap. Let’s follow it-together.

Ready to train smarter-not just harder?
Send me a message or apply for coaching. I’ll help you build strength from the inside out.