The ‘weak side rule’ is a simple yet effective strategy developed by Australian Strength and Conditioning Coach, Ian King and it’s worth keep in mind when working with clients, particularly when you’re working with a client coming back from injury.
Weak side rule
Always work the weak side first.
Don’t do more weight or reps on the strong side than the weak side can handle. If there’s an imbalance follow these guidelines when developing the training programme.
If there’s a 10-20% difference in strength complete one extra set on the weak side
If there’s a 20-50% difference complete 25% of reps on strong side compared to weak
If there’s >50% difference don’t complete any reps on strong side