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Strength
MuscleBalance:GettingitRight
Allen Jackson, Chadron State College, Dr. Larry W. McDaniel, Dakota State
University, and Dr. Laura Gaudet, Chadron State College, discuss concepts
related to weight training to develop a balance between agonistic and
antagonisticmuscles.

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For anyone who has experienced the distinct pleasure of introducing resistance training
to a group of young athletes, you will immediately recognize the concern about getting
them started in the right direction. For every person who has walked through a weight
room, there usually exists only one expert on the subject of resistance training. In
reality the body responds, develops, and is maintained according to some very basic
neurological and biomechanical principles, thus the importance of discussing the
[4]
concept of resistance training through muscle balance (Gluckman, 2008) .

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Many of us have witnessed the young athlete who primarily trains in front of the mirror
or "trains to the mirror." A young person, with little knowledge about training the
overall body, may be reluctant to get involved in a program that allows for training
strategies and technique that will improve performance and protect against injury. It is
almost comical how young people, who set out on a scheme for self improvement,
ignore the advice of a trained professional, while seeking the advice of an older sibling
or peer. Most of these novice lifters tend to focus on the upper-body and target muscles
that enhance the body from the anterior perspective. We have all witnessed the "bench
presser" or the "curling machine" solely intent on developing the upper torso, as well as
the "big guns" (arms).
Is this the overall goal of the head coach or weight lifting instructor? Are we willing to
settle for a mediocre training program, because some of our prodigies are so caught up
in the hype about strength that they are willing to fall victim to muscle imbalance?
If resistance training is not performed in a proper fashion, the consequences may
result in complications as individuals mature into adulthood and old age.

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To put this concern into layman terms, precision muscle balancing technology is unique
unto itself. It involves a new therapy for the treatment of musculoskeletal imbalances.
Such imbalances may cause conditions in later life such as tendonitis, bursitis,
osteoarthritis, neuritis, scoliosis, hammer toe, and other distortions of the human body
[1]
(Alexander, n.d.) . Tendonitis problems encompass the aches and pains many of us
experience from time to time. Through proper resistance training, a holistic approach to
health may assist in the reduction of or eliminate of a number of physical discomforts
experienced as our life progresses.
The concept of muscle balance through resistance training may certainly assist in the
prevention of posture problems and pain as we age. The focus of developing muscle
balance consists of eliminating the strength imbalance between two opposing muscle
groups, for example our flexors and extensors. For the young athlete, muscle
imbalance in the legs may be a limiting factor in the development of overall speed.
Coaches and trainers must be cognizant of muscular balance testing to compare the
strength of opposing muscle groups. Muscle balance is important in the prevention of
injuries and may assist in the development of maximum speed and improved muscular
performance. If not addressed, through a well thought out and disciplined training
program, muscle imbalances can slow down and possibly result in injury to the young
[5]
athlete (Mackenzie, 2008) .

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Testing for structural balance is not a new concept to the field of physical training.
Several trainers have worked with techniques to test for structural balance in young
athletes. One of the goals of any well structured resistance training program has been
to balance the health and fitness needs of the athlete. These strength enhancing needs
for the development of antagonistic muscles have been identified as 10 different
components of fitness: strength, speed, power, anaerobic and aerobic endurance,
agility, balance, coordination, flexibility, and body composition. There is a need to
balance the body in relationship to strength and muscle development. To assess the
differences between muscle groups or develop strength within agonist and antagonist
muscles, this process involves more than the performance of a 1-RM or an exercise
prescription that includes only 1 or 2 exercises per body segment. "Muscle balance
ratios differ between muscle groups and are affected by the force-velocity of these
[2]
different muscle groups at specific joints" (Bell, 2007, p.1) . In an ideal situation,
isokinetic dynamometers would best facilitate for measurements, but from a practical
perspective most trainers will employ a 1-RM testing for each individual muscle group
[2]
[2]
(Bell, 2007) . As cited by Bell (2007) ,the current standard for muscle balance ratios,
recommended for the agonist-antagonist muscle groups are:
Muscle Groups

Muscle Balance Ratio Weight(example)

Ankle Inverters & Everters

1:1

25::25

Ankle Plantar Flexors & Dorsiflexors

3:1

75::25

Elbow Flexors & Extensors

1:1

25::25

Hip Flexors & Extensors

1:1

25::25

Knee Flexors & Extensors

2:3

50::75

Shoulder Internal & External Rotators

3:2

75::50

Shoulder Flexors & Extensors

2:3

50::75

Trunk Flexors & Extensors

1:1

25::25

The human body exhibits the unique ability to adapt to various strains or stresses
[3]
accumulated over years of faulty muscle recruitment (Schurman 2008) . Many who
exercise with weights experience muscular imbalances due to ill advised information
from novice trainers. The information found in this article may assist the novice trainer
or lifter to assist in the processes of identifying structural imbalances and devise
modifications to training programs, thus achieving greater muscle balance in many
areas of the body.

References
1. ALEXANDER (n.d.) Precision muscle balancing technology. [WWW] Available
from: https://dralexander.com/precision-muscle-balancing-technology/ [Accessed
19/08/2008]
2. BELL, J. (2007) Advanced fitness assessment: muscular balance. International
Fitness Professionals Association. [WWW] Available from: https://ifpafitness.com/ifpa_fitbits_Advanced_Fitness_Assessment_Muscular_Balance_56.php
[Accessed 19/08/2008]
3. SCHURMAN, C. (2008) Muscle Balance Assessment. [WWW] Available from:
https://www.bodyresults.com/e2assessment.asp [Accessed 19/08/2008]
4. GLUCKMAN, G. (2008) Muscle balance and function development. [WWW]
Available from: https://www.musclebalancefunction.com/ [Accessed 19/08/2008]
5. MACKENZIE, B. (2008) Muscle strength and balance checks.[WWW] Available
from: https://www.brianmac.co.uk/sambc.htm [Accessed 19/08/2008]

PageReference
If you quote information from this page in your work then the reference for this page
is:
McDANIEL, L. et al. (2008) Muscle Balance: Getting it Right [WWW] Available
from: https://www.brianmac.co.uk/articles/article041.htm [Accessed
21/10/2016]

AbouttheAuthors
Allen Jackson, M. Ed. is an Assistant Professor of Physical Education and Health at
Chadron State College in Chadron, Nebraska (USA) who is well known for his
presentations & publications at international conferences focusing on Leadership,
Curriculum, and Health.
Larry W. McDaniel Ed.D. is an Associate Professor of Exercise Science at Dakota State
University Madison, SD. USA. Dr. McDaniel was a First Team All-American football
player (USA Football), a Hall of Fame Athlete, and Hall of Fame Wrestling Coach.
Laura Gaudet, Ph.D. is a Professor and Chair of the Department of Counselling,
Psychology and Social Work at Chadron State College, Chadron NE. Dr. Gaudet is well
known for her publications and presentations at international conferences focusing on
various topics in the field of psychology.

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