Wrist Weights Tone Arms: Myth or Fact?

Dr. Korman
2 days ago
2 min read

Updated: 19 hours ago

An iconic fitness trend from the 1980s- the wrist weight, has been trending on everyone's favorite platform to discover the new "it" item: TikTok. Well, in this case, "updated."

While we miss Jane Fonda’s boldly colored, sand filled fabric bands from four decades ago, modern versions resemble fashion accessories. Bala Bangles, which are sleekly wrapped in silicone, have a little (a lot) of help from social media and that thing called the pandemic which fueled at-home workouts, and a little known TV show called Shark Tank. If you prefer a sweat-wicking option, Tracy Anderson (famous for her workouts with actress and Goop founder Gwenyth Paltrow) has her own line. With the promise of weight loss and toned arms, who wouldn’t add these to their summer wardrobe?

Now the question: Do these two pound arm charms work?

Myth: Wrist weights will magically tone your arms.

Truth: Tightening and defining specific body parts, known as “spot-toning,” is not supported by science. Muscles can enlarge or shrink, but according to NYC personal trainer Miriam Fried, “you can’t really ‘tone’ muscle. You can build muscle and then maybe lose a little bit of fat so that muscle is more visible.”

Myth: Wearing a one to three pound wrist weight will build major muscle mass.

Truth: Wearing these wrist weights can help improve muscular endurance- so you can carry heavier groceries for longer, even up the stairs- and improve cardiovascular health.

Cool… How?

Wearing wrist weights during low-impact workouts, or daily activities such as walking, your muscles are working harder. This can lead to a two-for-one sale: improved muscle strength and higher bone density. The lower on your arms you place the weights, they feel heavier, creating more resistance. If you add wrist weights to activities such as walking, elliptical workouts, or stair climbing, you’re boosting your heart rate more than if you weren’t wearing them. This increases calorie burn and health health- another double win.

Note: If you have joint issues, opt for a weighted vest instead, which distributes weight more evenly instead of targeting the arms.