Unilateral exercises involve training one side of the body independently. This helps to realise and address muscle weakness and strength imbalance. Other advantages for this style of training are development of coordination, movement, bilateral strength, and balance. When constructing an effective short and long term training plan, the inclusion of bilateral and unilateral variations is essential. If a programme consists of exercises where both legs and arms are working at the same time, it is much more likely to experience injuries and plateaus.