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If you’ve encountered the Bala Bangles online—most likely on TikTok—I wouldn’t blame you for writing it off as another workout fad. For decades, there has always been some new and improved way to tone your arms—remember shake weights?—that only made you feel stronger by lightening up your wallet.
Experts in This Article
doctor of physical therapy specializing in women’s health
certified personal trainer and fitness director of Speediance
Now, the concept of a wrist weight isn’t new, but those I’ve encountered have either been too light, too ugly, too uncomfortable—or all of the above—for me to want to wear them consistently, let alone in public. But when I got my hands on the two-pound Bala Bangles—and saw the results people had from wearing them on walks a couple times a week—I figured it was worth a shot.
So for 30 days, I put these bad boys to the test, wearing them for three to four walks per week, ranging in distance from about one to three miles. And I can’t believe I’m saying this, but they actually worked.
First things first: What are Bala Bangles?
Bala Bangles are velcro weights that can be worn on your wrists or ankles. They were originally designed for use in Pilates, so they’re flexible, adjustable, and comfortable for long periods of wear.
The weights are also individually strung on the band so you can move them around for equal distribution no matter the size of your wrists or ankles.
Unlike many wrist weights, which are plain at best and ugly at worst, these are designed to look cute so you’ll actually want to wear them in public. That said, you can always opt for a standard wrist weight if that’s what you have at home—but if you’re looking for an upgrade, these come highly recommended (more on why in a sec!).
Bala Bangles — $55.00
Choose from one, two, or three pounds and multiple different colors, like blue, black, and pink.
The benefits of wearing Bala Bangles (and other wrist weights) while walking
It seems that just walking with one to three pounds of added weight wouldn’t do that much, but even just a tiny increase in resistance can have significant results.
“The added weight engages your upper body muscles more intensely, including your shoulders, arms, and even your core,” says Benny Zhang, CPT, a certified personal trainer and fitness director of Speediance. “This can lead to improved strength and endurance over time. Additionally, the extra effort required can make your walk more challenging, turning it into a more effective cardiovascular workout.”
Bala bangles are also a great option for those with limited grip strength who can’t hang onto a dumbbell for longer periods of time, according to physical therapist Ashley Rawlins, DPT.
Altogether, walking with wrist weights is great functional fitness exercise—meaning it improves your mobility and strength for everyday activities, making them easier to do and prolonging independence as you age. Not only does this help to keep you more mobile, but heading out for a 15 to 30 minute walk per day can help to significantly decrease your risk of heart disease1 as well as have positive mental health benefits2, such as decreasing stress and anxiety and boosting your mood.
“The added weight engages your upper body, including your shoulders, arms, and even your core. This can lead to improved strength and endurance over time. The extra effort required can [also] make your walk more challenging, turning it into a more effective cardiovascular workout.” —Benny Zhang, CPT
Are there any cons to using wrist weights during your walks?
While wrist weights work well for a lot of people, that doesn’t mean that they will work for everyone.
“For some, wrist weights could put too much pressure on the wrists, elbows, and shoulders, which can cause joint pain or injury over time,” Zhang says.
Because wrist weights increase resistance, they can also cause your posture to fall if you aren’t careful, which could lead to back pain or discomfort.
Finally, walking with wrist weights isn’t going to quickly or significantly increase your strength or muscle tone. If you want to see some more definition, you’ll want to opt for arm exercises that involve heavier weights and lower reps, according to the experts.
How to use wrist weights safely
Although Bala Bangles (and wrist weights in general) are low in weight, 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 a proper walking form, which means avoiding exaggerated arm movements or overextending. To stay in proper position, focus on maintaining good posture and controlling your movements.
“Make sure the weights are adjusted properly so that circulation isn’t restricted in any way,” Dr. Rawlins says. “You should be able to move your wrist and fingers comfortably without restriction. Keep in mind that some limb swelling can happen while walking, so you should adjust as needed if swelling causes [the weights] to become tighter during your workout.”
Dr. Rawlins also points out that increasing resistance can be done in two ways: by increasing the weight or by increasing your mileage. She recommends gradually increasing one element at a time. If you’re going up in weight, only increase it by about one to two pounds.
Anyone with pre-existing arm issues, specifically pain in their wrists or elbows, should be extra careful, according to Dr. Rawlins. She suggests starting with the lightest weight possible, being aware of any pain or discomfort, and speaking with your doctor to make sure this exercise is right for you.
The biggest difference I noticed was that I feel better and stronger overall. My posture has improved—I’m less inclined to slouch—and I feel more confident when lifting heavy things.
My experience walking with Bala Bangles for 30 days
Coming from the background of competitive running, walking always seemed a bit…boring. But as I moved away from daily running workouts and high weekly mileage, I found what I missed most was the solo time outside. So while the past couple of years have made a walker of me, I never felt like it was doing enough to supplement the tougher workouts I was used to.
But Bala Bangles have changed the game for me. The first time I wore them, I went on a two-mile walk, which took me roughly 30 to 40 minutes—it was a decent pace without feeling like I was power walking. My route had a couple of hills, but nothing too intense, so I didn’t feel much of anything—perhaps my arms felt a bit heavier by the end of the walk, but nothing like an arm day at the gym would do. The next day, however, I was shocked to find that my arms, shoulders, and chest were sore.
I found that the longer I walked, the more tired my arms would get by the end—it felt more difficult to raise and use my arms, and the weights felt heavier than when I first put them on. But I never experienced any pulling or a feeling of overdoing it.
After a month of consistent use, walking with weights got a bit easier for me. Instead of bumping up the weight, I’ve increased the amount of days and mileage that I use them. Recently, I’ve begun walking around three miles most days, but I’ll still throw a shorter walk in occasionally. I’ve noticed that now when I go for a shorter walk—about a mile—I don’t feel as fatigued as I would when I first began, which is definitely a measure of improvement of strength and endurance.
The results I saw from consistently walking with Bala Bangles
After only 30 days, I’ve gained muscle and strength in my arms. I feel stronger and more stable when doing my typical arm workout, which consists of dumbbell curls, overhead presses, and running arms. I also find it easier to do daily tasks that require heavy lifting, like carrying my groceries or moving my couch.
Lastly, walking with weights worked my shoulders and core a bit, too, which was great for days when this was my sole workout.
The biggest difference I noticed, however, was that I feel better and stronger overall. My posture has improved—I’m less inclined to slouch—and I feel more confident when lifting heavy things on my own.
Before:
After:
I do think that over time I may want to move up to a three-pound weight, but for now, the two-pounder is just fine. I can definitely say walking with Bala Bangles will be a permanent fixture in my workout routine going forward.
Bala Bangles — $55.00
Choose from one, two, or three pounds and multiple different colors, like blue, black, and pink.
Gao W, Sanna M, Chen YH, Tsai MK, Wen CP. Occupational Sitting Time, Leisure Physical Activity, and All-Cause and Cardiovascular Disease Mortality. JAMA Netw Open. 2024 Jan 2;7(1):e2350680. doi: 10.1001/jamanetworkopen.2023.50680. Erratum in: JAMA Netw Open. 2024 Feb 5;7(2):e242037. doi: 10.1001/jamanetworkopen.2024.2037. PMID: 38241049; PMCID: PMC10799265.
↩︎Bertheussen GF, Romundstad PR, Landmark T, Kaasa S, Dale O, Helbostad JL. Associations between physical activity and physical and mental health–a HUNT 3 study. Med Sci Sports Exerc. 2011 Jul;43(7):1220-8. doi: 10.1249/MSS.0b013e318206c66e. PMID: 21131869.
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