What Wrist Weights Can (and Can't) Do for Your Walks

The Trend of Walking with Weights

In 2025, walking has become a popular activity among many women. At Women’s Health, we are fully embracing this trend as well. While any walk can be beneficial, some walks offer more advantages than others. To truly maximize the benefits of walking—such as cardiovascular health, calorie burning, and muscle building—it's essential to do it at the right intensity.

One effective way to increase the intensity of a walk is by adding weight. Some people prefer using a weighted vest, while others choose to wear wrist weights during their walks. Although weighted vests receive positive feedback from experts, they are not as convincing when it comes to wrist weights.

Here’s what you need to know about incorporating these tools into your routine.

Meet the Expert

Claudette Sariya, CPT, is the founding instructor at SOLE Fitness, a New York City-based trainer, and a member of the Women’s Health Strength In Diversity class of 2022. Her insights provide valuable guidance on how to use wrist weights effectively.

Benefits of Wrist Weights

Wrist weights have been around since the 1970s and 80s and have remained popular over the years. They are versatile and can be used during household chores, barre classes, or even during a walk or run. According to Claudette Sariya, these weights add resistance, making any activity slightly more challenging and helping to build muscular endurance.

Some people are drawn to wrist weights because they believe they might help build muscle in their arms. However, Sariya clarifies that using weights while walking won't significantly contribute to muscle growth. Instead, adding weights to your walking routine makes the activity harder and increases calorie burn, albeit only slightly. It might lead to a reduction in fat mass around the arms, making them appear more toned. However, it's important to note that wrist weights don't substantially boost calorie expenditure due to their light weight.

How to Use Wrist Weights While Walking

The advantage of wrist weights is their ease of use. Once strapped to your wrists, you're ready to start. Before beginning, you can perform some wrist rolls to warm up your joints. To maximize the benefits, keep your elbows bent at a 90-degree angle, similar to how you hold your arms while running, suggests Sariya. Additionally, if you feel comfortable and coordinated, you can incorporate bicep curls for an extra challenge.

Overall, the more intention you put into your movements, the more noticeable the results will be, says Sariya. You can also gradually increase the weight as long as it remains manageable and doesn’t cause discomfort. The American Council on Exercise recommends a maximum of one to three pounds for joint safety.

Incorporating Wrist Weights into Your Routine

If you're looking for an expert-backed way to enhance your walks, consider trying the Women’s Health + 4-Week Walking Plan. As for how often you should use wrist weights, incorporating them into your preferred form of cardio twice a week for about 40 minutes is a great starting point. Since wrist weights aren't effective for building muscle, it's also advisable to include strength training if you're aiming to improve your arm strength further.

When to Expect Results

There is no set timeframe for seeing results from walking with wrist weights, as it depends on factors like your starting fitness level and the intensity of your walks. For someone new to fitness, results may appear more quickly compared to someone who already exercises multiple times a week.

While the added weight on a walk provides a slight boost by increasing heart rate and engaging more muscles, the timeline for results remains similar to walking without weights. However, if using wrist weights motivates and excites you, they can be a great way to make your walking routine more enjoyable.

Additional Tips

If you need a new pair of walking shoes, there are several options available that cater to different preferences and needs. Additionally, if you're interested in home workouts, you can explore 200+ at-home workout videos from Men’s Health, Women’s Health, Prevention, and more on All Out Studio, which offers a free 14-day trial.