By: Claire Mills, Founder Core LDN
First published: 17th August 2024
Featured in: Marie Claire, Wrist weights are affordable, effective, and easy to use – 5 benefits that prove they'll transform your workout routine
The huge growth in popularity of wrist weights have propelled them to become one of the fitness trends of 2024. In my view the simplicity and accessibility of wrist weights is why they have become so popular.
Essentially they're just weights that fasten around your wrist like a bracelet and can also be strapped round your ankles if you'd like to mix things up a little. They provide an easy way to intensify any workout, come in different weights, are inexpensive, portable and can be used by anyone.
In my opinion, it was Bala who made wrist weights – or as they call them Bala Bangles – trendy and popular, and since then other brands have followed suit. At Core LDN we're proud to use Bala in our workouts and they are also availble to purchase in the studio.
So what benefits can wrist weights bring.......
Build strength
Resistance training causes muscle fibres to tear. When they’re repaired and rebuilt by the body, this results in increased muscle. Adding weights to your wrists or ankles will add resistance to that limb, thus intensifying the movement and muscle loading. When we load muscles in the right way with the correct reps and sets, this can lead to muscle strengthening.
While wrist weights do challenge the muscles in the arms, the load isn’t enough to significantly build muscle. For this, you would need to do heavier strength training. Progressive overload – where you gradually increase the difficulty of resistance training over time – is the key to building muscle. And as for "tone", this typically translates to definition, which comes as a result of genetics, muscle mass and low body fat, among other factors. Wrist weights alone cannot achieve definition.
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However using wrist weights alongside reformer Pilates or resistance training can help you achieve your muscle gain goals.
Improve cardiovascular health
The added weight intensifies your workout, which raises your heart rate and, therefore, makes the heart pump harder. This increases the challenge to your cardiovascular system, and helps to improve your cardiovascular health.
Improve balance, stability and coordination
To improve balance and stability, you need to strengthen the muscles that assist with these, challenge proprioception (your awareness of the position or movement of the body) and improve your core strength. Wearing wrist weights while working out does both. Pilates is my go-to form of exercise for this, as Pilates moves are specifically designed to challenge balance, stability and coordination alongside strengthening your core.
Add load without needing to grip free weights
Free weight exercises with weights like dumbbells may be more efficient when it comes to building strength and muscle, but they aren’t accessible to everyone. Wrist weights allow people who are unable to hold free weights to add additional load to upper body exercises. The velcro means they attach around the wrist, so will add a distal load to the upper limb and body much like holding a weight would do.
Using lighter weights like wrist or ankle weights can help you build and improve on technique and your control of movements before progressing to heavier weights. As a physiotherapist, I find this particularly useful in rehabbing injuries.
Accessible and convenient
Unlike other bulkier and more costly equipment, wrist weights are easy to store, use on the go and are lower in price. I personally use Bala bangles in the majority of my Pilates workouts. They are easily available, come in varying weights and I often shove them in my case when I go away as they are so small and easy to use.
There are many wrist weights available but my go to in the studio and at home are the Bala Bangles.
About Core LDN
Aimed at revolutionising the fitness and rehabilitation landscape, Core LDN firmly believe
that a one size fits all approach simply doesn't apply to wellness. At the heart of Core LDN's philosophy is a team of expert physiotherapists dedicated to treating and rehabilitating all injuries. Through a fusion of exercise rehabilitation in specialised CORE classes, clients can experience the benefits of Physiotherapy-led Pilates. Whether in recovery mode, navigating pre/postnatal stages, or striving towards specific fitness objectives, individuals can harness the power of personalised Pilates sessions.
To find out more about Core LDN, book a physiotherapy initial appointment or Core LDN Pilates intro visit www.coreldn.com
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