Wrist weights are wearable resistance devices that strap around the wrist and typically weigh between 0.5 to 5 pounds per side. They have gained popularity for adding resistance to common activities such as walking, light aerobics, and household chores. The central question is whether these devices offer a genuine fitness benefit or introduce unnecessary risk to the body’s mechanics and upper body joints.
Impact on Calorie Expenditure and Muscle Recruitment
Wrist weights increase the total load that must be moved during an activity. Studies show that wearing them while walking raises the heart rate and oxygen consumption. This added resistance forces the cardiovascular system to work harder, translating to a modest increase in calories burned compared to the same activity performed without weights.
The increase in calorie expenditure is often disproportionately small relative to the effort exerted. For example, using weights between one and three pounds can boost oxygen consumption by 5% to 15% and raise the heart rate by five to ten beats per minute. This limited increase suggests that walking at a slightly brisker pace or increasing the incline may be a more efficient way to achieve a similar calorie-burning effect.
While the added load is too low to stimulate significant muscle hypertrophy, wrist weights increase muscle activation in the arms and shoulders. They can improve muscle tone and endurance, particularly in the biceps, triceps, and deltoids, as the muscles must exert more force to swing and stabilize the weighted arm. The resistance provided is better suited for endurance training, which involves a higher number of repetitions, rather than strength training requiring progressive, heavier loads.
Potential for Joint Stress and Biomechanical Changes
The body’s natural gait and form are finely tuned systems, and adding weight to the extremities can introduce significant biomechanical disruptions. During activities involving repetitive, dynamic arm movement, such as power walking or running, the added load is amplified at the end of the limb’s arc. The swinging motion turns the small static weight into a much larger dynamic force that tugs on the joints.
This amplified force places undue stress on connective tissues, especially the tendons and ligaments of the wrist, elbow, and shoulder joints. Repetitive micro-trauma from this increased leverage can lead to overuse injuries like tendonitis, bursitis, or muscle strains. The risk of injury is heightened when muscles fatigue, as they are less able to stabilize the joints, shifting the burden onto tissues not designed to bear that load.
The shoulder joint is particularly vulnerable because it is a highly mobile ball-and-socket joint that relies heavily on muscle stabilization. The added momentum can pull the arm into an unnatural swing pattern, disrupting the normal rhythm between the shoulder blade and the upper arm bone. This altered movement pattern can contribute to impingement or strain over time. Experts advise against using wrist weights during high-impact activities like running or jogging, which already involve significant forces.
Specific Scenarios for Appropriate Use
Despite the risks associated with high-impact or repetitive motion, wrist weights have appropriate and beneficial applications in controlled environments. They are frequently used in physical therapy and rehabilitation settings, especially for patients with limited grip strength due to conditions like stroke or arthritis. The strap-on design allows for hands-free resistance training to help patients regain strength and mobility in the upper extremities.
For general fitness, the weights should be used for low-impact, controlled movements where the velocity of the arm swing is minimal. Activities like light bodyweight exercises, certain Pilates movements, or slow, deliberate walking are more suitable. If used, the weight should be extremely light, with most experts recommending a maximum of one to two pounds per wrist to minimize joint strain.
For individuals seeking to increase the intensity of their daily walks, superior alternatives often exist. Increasing the walking speed, finding routes with more inclines, or using a weighted vest are generally better options. A weighted vest distributes the load across the torso, which is better able to absorb the force without stressing the smaller, more delicate joints of the wrist and elbow.