The concept of a wrist weight isn’t new, but the ones I’ve seen so far have been either too light, too ugly, too uncomfortable – or all of the above – for me to want to wear all the time, let alone in public. But when I got my hands on the two-pound Bala Bangles – and saw the results people were getting from wearing them a few times a week while walking – I thought it was worth a try.

So I put these bad boys to the test for 30 days, wearing them on three to four walks a week that covered a distance of about a mile to three miles. And I can’t believe I’m saying this, but they actually worked.

You might also like

First things first, what are Bala bangles?

Bala Bangles are Velcro weights that can be worn on the wrists or ankles. They were originally developed for use in Pilates and are therefore flexible, adjustable and comfortable even when worn for long periods.

Plus, the weights are individually strung on the band, so you can move them around for even distribution regardless of the size of your wrists or ankles.

Unlike many wrist weights that are plain at best and ugly at worst, these are designed to look cute so you’ll actually want to wear them in public. However, you can always opt for a standard wrist weight if you have one at home – though if you’re looking for an upgrade, these are highly recommended (more on that in a moment!).

Bala Bangles – $55

Choose between one, two or three pounds and several different colors, including blue, black and pink.

The Benefits of Wearing Bala Bangles (and Other Wrist Weights) While Walking

It may seem that simply walking with one to three pounds of extra weight might not do much good, but even a tiny increase in resistance can produce significant results.

“The added weight puts more strain on your upper body muscles, including your shoulders, arms and even your core,” says Benny Zhang, CPT, certified personal trainer and fitness director of Speediance. “This can lead to increased strength and endurance over time. Additionally, the extra effort can make your walk more challenging, making it a more effective cardiovascular workout.”

According to physical therapist Ashley Rawlins, DPT, Bala bracelets are also a good option for people with limited grip strength who cannot hold a dumbbell for long periods of time.

Overall, walking with wrist weights is a great functional fitness exercise – that is, it improves your mobility and strength for everyday activities, makes them easier, and prolongs your independence as you age. Not only does this help you stay more mobile, but a 15- to 30-minute walk a day can also help Reduce your risk of heart disease¹ and have positive effects on mental health²such as reducing stress and anxiety and improving your mood.

“The extra weight puts more strain on the muscles of your upper body, including your shoulders, arms, and even your core. This can lead to increased strength and endurance over time. Additionally, the extra effort can make your walk more challenging, making it a more effective cardiovascular workout.” —Benny Zhang, CPT

Are there any disadvantages to using wrist weights while walking?

Although wrist weights work well for many people, that doesn’t mean they work for everyone.

“For some, wrist weights can put too much pressure on the wrists, elbows and shoulders, which can lead to joint pain or injury over time,” says Zhang.

Because wrist weights increase resistance, if you’re not careful they can also affect your posture, which can lead to back pain or discomfort.

In conclusion, walking with wrist weights will not increase your strength or muscle tone quickly or significantly. If you want to see more definition, experts say you should opt for arm exercises with heavier weights and fewer reps.

How to use wrist weights safely

Although Bala Bangles (and wrist weights in general) are lightweight, they can still cause injury if you don’t take precautions. It’s best to start with a lighter weight – one pound for beginners and two pounds if you have a strong base in your shoulders and arms.

Zhang recommends maintaining proper posture when walking, which means avoiding exaggerated arm movements or overextending. To stay in the correct position, focus on good posture and control your movements.

“Make sure the weights are adjusted properly so that circulation is not compromised,” says Dr. Rawlins. “You should be able to move your wrist and fingers comfortably and without restriction. Keep in mind that some limbs may swell as you walk, so you should make adjustments as needed if swelling causes (the weights) to become tighter during exercise.”

Dr. Rawlins also points out that resistance can be increased in two ways: by increasing weight or by increasing mileage. She recommends gradually increasing one element at a time. When you increase weight, only increase it by about one to two pounds.

Anyone who already has arm problems, particularly pain in the wrists or elbows, should be extra cautious, according to Dr. Rawlins. She suggests starting with the lightest weight possible, paying attention to any pain or discomfort, and speaking with your doctor to make sure this exercise is right for you.

The biggest difference I’ve noticed, though, is that I feel better and stronger overall. My posture has improved – I’m less likely to slouch – and I feel more confident lifting heavy things on my own.

My experience of hiking for 30 days with Bala Bangles

Coming from a competitive background, walking always seemed a bit… boring. But the further I moved away from daily running workouts and high weekly mileage, the more I missed the time spent alone outside. Although I’ve become a walker over the past few years, I never felt like it was a sufficient complement to the harder workouts I was used to.

But Bala Bangles have been a game changer for me. The first time I wore them, I went for a two-mile walk that lasted about 30-40 minutes – it was a decent pace without feeling like I was power walking. My route had a few hills but nothing too intense so I didn’t feel much – maybe my arms felt a little heavier at the end of the walk but that wasn’t as bad as an arm workout at the gym. The next day, however, I was shocked to find that my arms, shoulders and chest were sore.

I found that the longer I went, the more tired my arms got at the end – I found it harder to lift and use my arms, and the weights felt heavier than the first time. But I never felt any pulling or like I was overdoing it.

After a month of consistent use, I found walking with weights a little easier. Instead of increasing the weight, I increased the number of days and mileage I use them. Recently, I started walking about three miles most days, but I still occasionally take a shorter walk. I’ve noticed that now, on a shorter walk — about a mile — I don’t feel as tired as I did in the beginning, which is definitely a measure of an improvement in my strength and endurance.

The results I have seen by walking regularly with Bala Bangles

After just 30 days, I’ve built muscle and strength in my arms. I feel stronger and more stable when I do my typical arm workout, which consists of dumbbell curls, overhead presses, and arm raises. I also find it easier to do everyday tasks that require heavy lifting, like carrying my groceries or moving my couch.

Finally, I also got a bit of shoulder and core work in by walking with weights, which was great on days when that was my only workout.

The biggest difference I’ve noticed, though, is that I feel better and stronger overall. My posture has improved – I’m less likely to slouch – and I feel more confident lifting heavy things on my own.

Before:

After:

I think that over time I might want to move up to a three pound weight, but for now the two pounds is just good enough. I can definitely say that walking with Bala Bangles will be a regular part of my workout routine going forward.