Weightlifting: Counting Total Load, Unilateral vs. Bilateral Exercises, and Tracking Progress

When Lifting Weights, Do You Count Both Sides?

When lifting weights, the standard convention is to count the total weight being lifted, not the sum of the plates on each side or the individual weight per limb for bilateral movements. This ensures consistent tracking and communication of load.

The Standard Convention: Total Weight

In the realm of strength training, the weight you are lifting is universally understood as the total load being moved. This includes the weight of the barbell itself (typically 45 lbs or 20 kg for an Olympic bar) plus the sum of all plates loaded onto it. For weight machines, the indicated weight stack value represents the total resistance. Similarly, for exercises using dumbbells, the weight refers to the specific weight of each dumbbell.

Why this convention? Imagine you're driving a car. You wouldn't say the car weighs the sum of the weight on each tire; you'd state the car's total weight. The same principle applies to lifting. The entire system (barbell + plates, or machine resistance, or individual dumbbell) constitutes the load you are challenging your body with. This standardization prevents confusion and allows for accurate comparisons and tracking of progress.

Why This Standard Matters for Progressive Overload

The principle of progressive overload is fundamental to gaining strength and muscle mass. It dictates that to continue making progress, you must gradually increase the demand placed on your musculoskeletal system. This is often achieved by increasing the weight lifted.

If you were to count the weight on each side separately, your reported "total" would be double the actual load, leading to misrepresentation of your strength and an inability to accurately track your progression. By consistently measuring the total weight, you can precisely monitor your strength gains over time, ensuring you are applying sufficient stimulus for adaptation.

Unilateral vs. Bilateral Exercises: A Key Distinction

While the total weight convention holds true, it's crucial to understand the difference between unilateral and bilateral exercises, as this affects how you might report or perceive the load.

• Bilateral Exercises: These involve both limbs working simultaneously to move a single load (e.g., barbell squat, bench press, deadlift). In these cases, the total weight of the barbell (bar + plates) or the combined weight of two dumbbells (e.g., two 60 lb dumbbells for a dumbbell bench press totals 120 lbs) is the reported load.
• Unilateral Exercises: These involve one limb working independently (e.g., single-arm dumbbell row, single-leg squat, dumbbell lunge). For these exercises, the weight is typically reported per limb or per dumbbell. For instance, if you're doing a single-arm dumbbell row with a 50 lb dumbbell, you'd say you're lifting "50 lbs" for that exercise, not "100 lbs" because you have two arms. When performing exercises like dumbbell lunges, if you're holding two 30 lb dumbbells, you'd state you're lunging with "two 30 lb dumbbells," or "60 lbs total" for the set, emphasizing the per-dumbbell weight for the limb's challenge.

Understanding Load vs. Effort

It's important to distinguish between the objective load (the total weight) and the effort or tension distributed across your muscles. While a barbell might weigh 225 lbs, that load is distributed across both sides of your body, engaging multiple muscle groups. Your perceived effort will depend on your strength, technique, and the specific muscles being targeted. The total weight is a quantifiable measure of the external resistance, while effort is a subjective measure of the internal work.

Practical Applications for Training

• Tracking Progress: Always log the total weight lifted for bilateral movements (e.g., "Squat: 225 lbs x 5 reps"). For unilateral movements, specify the weight per implement (e.g., "Single-Arm Dumbbell Row: 50 lbs x 8 reps per side").
• Communicating Loads: When discussing your lifts with others, adhere to the standard total weight convention. This ensures clarity and avoids miscommunication regarding your strength levels.
• Dumbbell Exercises: For exercises like dumbbell bench press, where you use two dumbbells, the total load is the sum of both dumbbells (e.g., two 70 lb dumbbells = 140 lbs total). However, it's common practice to refer to the weight of each dumbbell (e.g., "I benched with 70s"). For unilateral dumbbell exercises, you simply refer to the weight of the single dumbbell used.

The Importance of Proper Weight Selection

Regardless of how you count the weight, selecting an appropriate load is paramount for effective and safe training. The weight should challenge you sufficiently to stimulate adaptation without compromising your form or putting you at undue risk of injury. Focus on mastering technique first, then progressively increase the total weight lifted.

Conclusion: Clarity for Consistency

In summary, when lifting weights, you count the total weight being moved. This includes the barbell's weight plus all plates, the stated resistance on a machine, or the specific weight of each dumbbell. This standard convention is critical for accurate tracking of progressive overload, clear communication, and ensuring consistency in your strength training journey. Understand the nuances between bilateral and unilateral exercises, but always default to the total load as your primary measure of resistance.