Wrist weights, a longstanding fitness tool, have seen a resurgence in popularity thanks to social media platforms like TikTok. Influencers and fitness enthusiasts are incorporating them into trendy routines such as the “hot girl walk,” claiming these weights offer an effortless way to tone arms while getting in some cardio. The appeal lies in the simplicity of integrating wrist weights into daily activities, promising an easy “hack” for enhanced fitness.
Potential Risks and Expert Warnings
Despite their popularity, experts are urging caution. Reports of tendonitis and other injuries have emerged from those who have adopted this trend without proper guidance. Emily Bateman, a multi-site clinic director with ATI Physical Therapy, highlighted the potential dangers. Additionally, Bateman warned that incorporating wrist weights into walks could elevate heart rates, posing risks for individuals with heart conditions. This sentiment is echoed by Mark Ilarina, a group exercise director and fitness consultant at The Bay Club Company. While he acknowledges the trend’s role in promoting fitness, Ilarina emphasizes the importance of targeted strength training. However, he stressed that true strength gains require focused and specific exercises.
Balanced Approach to Fitness and Safety
The primary issue isn’t the wrist weights themselves but the way they are being used. Mindlessly swinging weights during walks can lead to improper form and increased injury risk. Instead, experts suggest separating cardio and strength training for optimal results and safety. “I have my clients take breaks from cardio, which, in this case, would be a break from the walk and isolate muscles,” Ilarina explained. This approach allows for better form and reduces the risk of injury.
Emily Bateman also advises against multitasking with wrist weights during walks, especially for beginners. “The fear I have with people attempting to do bicep curls while walking and concentrating on their form, especially if they’re new to the fitness routine, is the concentration of doing good form, and then the increased loss risk of like lost balance if you’re not paying attention to where you walk — you’re putting yourself at additional risk of injury,” she said. Instead, she recommends a balanced fitness routine that includes walking three days a week and dedicated strength training two days a week.
By maintaining a clear distinction between cardio and strength exercises, individuals can enjoy the benefits of both while minimizing the risk of injury. For example, performing bicep curls with hand or wrist weights during designated strength training sessions can be effective and safe. This balanced approach ensures that fitness goals are met without compromising health and safety.