Wearing wrist weights during walks is a trendy hack for toned arms. Here's what to know about safety.
A workout that mindlessly tones your arms while getting some cardio in? Sounds like a no-brainer, but experts say to proceed with caution.
Wrist weights have been around for decades, but TikTok users have re-invigorated the exercise tool by pairing them with other popular social media fitness trends like the "hot girl walk" and even incorporating them into their everyday routines, claiming it's an easy "hack" for toning your arms while out for a stroll or getting ready for the day.
But, as the combo has come into the spotlight, other users have warned they've developed issues like tendonitis from strapping on the weighted wristbands.
"Initially, it's one of those things where you think, 'This is great. You're killing two birds with one stone,' especially when we're limited for time in everyone's busy lives these days. But, they are putting themselves at risk for overuse injuries and tendonitis," Emily Bateman, multi-site clinic director with ATI Physical Therapy, told CBS News. "Walking is one of the safest and easiest ways to get active and adding weights to your workout can help increase the intensity, but you are at risk of injuries to your joints."
In addition to these problems, Bateman also said adding weight to your walks can increase your typical heart rate, meaning it might not be safe for those with heart issues.
While tendonitis is possible with this method when overdone, the popularity of this trend feels like a win for interest in fitness, according to Mark Ilarina, group exercise director and fitness consultant at The Bay Club Company.
"Anything that helps people move forward towards increased health is a positive thing," Ilarina told CBS News. But if you're looking to actually gain strength, "specificity is the name of the game," he said, meaning it's best to focus on arms separately.
So the issue isn't with the wrist weights themselves, which can be used similarly to hand weights and are beneficial when using proper form — it's the idea of mindlessly swinging them during walks that aren't making your workout effective while also increasing your risk of injury.
"I have my clients take breaks from cardio, which, in this case, would be a break from the walk and isolate muscles," he said.
Some users have tried incorporating more focused arm movements into their walks, but Bateman agrees it's best not to overcomplicate it.
"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. "We would encourage people to do three days a week of your walking and then incorporating two days a week of a strengthening program."
For example, a bicep curls, as demonstrated in the photo, can be done using hand or wrist weights during your strength training days.