Will Wearing Wrist Weights On A Walk Really Strengthen Your Arms? Experts Weigh In On The TikTok Trend
Women's Health
February 23, 2026
AI-Generated Deep Dive Summary
Wearing wrist weights while walking may add some resistance and intensity to your routine, but experts say they won’t significantly build arm muscle. According to trainer Claudette Sariya, using wrist weights during walks can slightly increase caloric burn and help reduce fat around the arms, potentially making them appear more toned. However, they’re not a substitute for strength training if your goal is to build substantial muscle.
Wrist weights are easy to incorporate into daily activities, including walks or chores, and they add resistance to any movement. To maximize their benefits, Sariya recommends keeping elbows bent at 90 degrees and suggests adding light bicep curls while walking for an extra challenge. It’s important to start with lighter weights (1-3 pounds) to avoid joint strain and gradually increase as you get comfortable.
Experts advise using wrist weights twice a week for about 40 minutes each session. While they won’t drastically boost calorie expenditure, they can make walks more engaging and help break up a stale routine. For those looking to build arm strength, combining wrist weights with targeted resistance training is key. Results vary, but newbie fitness enthusiasts may see changes sooner than those already active.
For readers interested in enhancing their walking workouts, wrist weights offer a simple way to add intensity without major equipment or time commitments. However, they should be part of a broader fitness strategy that includes strength training for significant muscle growth. Whether for fun, convenience, or added motivation, wrist weights can be a useful tool but not a magic solution for arm strength.
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Originally published on Women's Health on 2/23/2026