The latest fitness trend sweeping social media involves adding wrist weights to daily walks. While walking itself is a highly effective low-impact exercise, the question remains: do wrist weights actually amplify the benefits, or are they just another fleeting TikTok fad? Fitness professionals say the answer is nuanced.
The Appeal of Added Resistance
Wrist weights, popular since the 1970s and recently revived by brands like Bala Bangles, are marketed as a way to increase intensity and build muscular endurance. The core idea is simple: adding resistance makes any activity slightly harder, potentially burning more calories and engaging more muscles. However, experts caution against expecting significant muscle growth.
According to Claudette Sariya, a certified personal trainer in New York City, wrist weights won’t build muscle. Instead, they can make a walk more challenging and may contribute to fat loss around the arms, giving the appearance of increased definition. But the calorie burn increase from light wrist weights is likely minimal.
How to Use Wrist Weights Safely
If you choose to experiment with wrist weights, proper form is key. Sariya recommends keeping your elbows bent at a 90-degree angle during walking, similar to a running posture. For an extra challenge, bicep curls can be incorporated if comfortable and coordinated. The American Council on Exercise advises keeping the weight between one to three pounds to avoid joint strain.
Are Wrist Weights Worth It?
Ultimately, the effectiveness of wrist weights comes down to intention. If they motivate you to move more, they can be a worthwhile addition to your routine. Incorporating them into cardio twice a week for 40 minutes is a good starting point. However, for serious muscle development, dedicated strength training remains far more effective.
Results will vary. Beginners may notice changes faster than those already physically active, but the overall impact is likely subtle. If wrist weights add excitement to your walks, use them. But don’t expect dramatic transformations without consistent, targeted exercise.
The bottom line: wrist weights can enhance a walking routine, but they are not a shortcut to significant muscle growth. The most important factor remains consistent movement and a well-rounded fitness plan.
