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Exploring the benefits and risks of wearable wrist weights


Recently, wearable wrist weights, like Bala Bangles, have gained popularity on platforms such as TikTok. Users suggest that these weights, worn during daily activities such as walking or household chores, help tone the arms. However, it’s essential to dive deeper into what experts say about the real benefits and potential risks associated with these fitness accessories.

What are wearable wrist weights?

Wearable weights are small cuffs ranging from one to three pounds that can be worn around the wrists or ankles. They are designed to add a slight resistance to everyday movements, potentially enhancing workout results. Brands like Bala have made these weights popular, offering products made from materials like stainless steel wrapped in silicone for comfort.

Health benefits of wrist weights

According to fitness experts, wrist weights can increase muscle activation during exercise, leading to improved muscular endurance and cardiovascular health. They also help burn more calories by adding resistance to movements. However, toning muscle is a misnomer; muscles can only grow or shrink. What many refer to as toning is actually muscle building paired with fat loss.

Potential risks and considerations

While wrist weights offer several benefits, they are not suitable for everyone. Individuals with pre-existing arm or shoulder conditions should consult a health care provider before using them. These weights are generally recommended for low-impact activities and can cause strain during intense workouts. Improper use can lead to muscle inefficiency, compensation, and even injuries.

Expert advice on using wrist weights

For those new to wrist weights, starting with a lighter weight and gradually increasing is advised. It’s also crucial to ensure they fit comfortably and do not interfere with the exercise form. As strength and endurance build, users may transition to more traditional forms of weight training to continue progress.


Wearable wrist weights can be a beneficial addition to a fitness regimen, provided they are used correctly and with an understanding of their limitations. As with any exercise equipment, personal needs and health conditions should guide their use.