Not sure whether to start with 5 lb or 10 lb wrist weights? You’re not alone. If you're a baseball or softball pitcher, the weight you choose can affect everything from your warm-up routine to how safely you build strength and improve your throwing mechanics. Let's break it down in simple terms, so you can train smart and stay injury-free.
Pitchers, Don’t Guess – Choose Smart
Wrist weights are a brilliant tool. They help build arm strength, improve mechanics, and prevent injuries. But choosing the wrong weight can lead to overuse or bad habits. Whether you're just getting started or levelling up your training, picking the right set, 5 lb or 10 lb makes all the difference.
Here’s the good news: You don’t need to guess. We’ll guide you through what’s best for warm-ups, endurance, drills, and progress.
Let’s dive in and find the perfect fit for your training needs.
Warming Up – Start Light to Stay Safe
Warming up is about preparing, not pushing. A 5 lb wrist weight is the better option here.
Why 5 lb Works Best:
- Easier on joints and tendons
- Helps activate muscles gently
- Builds a solid base before heavier work
Tip: Add dynamic arm circles and light throws with 5 lb weights to increase blood flow and muscle readiness.
“Think of it like stretching before sprinting you wouldn’t go full speed cold. Same goes for pitching.”
Endurance Building – It’s All About Control
Endurance means being able to keep your performance strong, inning after inning. A 5 lb set again wins for most pitchers.
Stick to 5 lb if:
- You’re focusing on reps and form
- You’re under 18 or new to strength training
- You're in mid-season and want to maintain arm health
10 lb can be too much if:
- You don’t have proper form
- You’re fatigued or recovering
- You haven’t built up to it yet
Research shows overloading too soon increases injury risk by up to 30%. Don’t rush it.
Mechanics Drills – Technique Over Tension
For drills that work on mechanics (like separation, release point, or follow-through), form matters most. 5 lb wrist weights allow you to move naturally while feeling the resistance.
Best for:
- Repetition drills
- Arm path training
- Speed development
If you're working on getting your motion cleaner and smoother, lighter weight means fewer bad habits.
Want to Level Up? Then Add the 10 lb Set
Once your form is solid and your body is ready, adding 10 lb wrist weights is a great step up.
Use 10 lb For:
- Off-season strength work
- Controlled reps with a coach’s guidance
- Training days focused on power
But always listen to your arm. Progress is good – pain is not.
The goal isn’t just to throw harder. It’s to throw harder safely.
How to Progress Safely
- Start with 5 lb: build comfort and proper form
- Use consistently: 2-3 times per week for drills
- Check in weekly: notice soreness or fatigue
- Switch to 10 lb: after 4-6 weeks if ready
- Alternate: between weights to mix endurance and power
Building strength is like building a wall, one brick at a time.
Example:
“Starting with 5 lb was the best decision I made. Once I got stronger, switching to 10 lb took my power to another level.” – Jake, 19, College Pitcher
“I used to feel sore after drills with heavy weights. Now I warm up with 5 lb and save 10 lb for strength days.” – Amir, 22, Club Team
FAQs
- Should I skip the 5 lb and go straight to 10 lb?
- Not recommended. Starting light reduces injury risk and helps build proper form.
- Can I use both 5 lb and 10 lb in one session?
- Yes, just split your workout. Warm up with 5 lb, and if your arm feels good, use 10 lb for short strength sets.
- How often should I train with wrist weights?
- 2–3 times a week is safe for most athletes. Listen to your body and avoid overtraining.
- Are these only for pitchers?
- No! While designed for pitchers, they're also great for outfielders and catchers working on arm strength.
Final Thoughts: Build Smart, Not Fast
Choosing between 5 lb and 10 lb wrist weights is about more than strength—it’s about long-term performance and safety. Starting light sets the stage for success. Adding weight over time builds you into a stronger, more powerful pitcher.
“You don’t rise to the level of your goals. You fall to the level of your training.” – James Clear
Where To Buy Wrist Weight Sets Designed for Pitchers
Looking for weights built for baseball-specific movement?
Shop wrist weight sets from premier pitching designed for pitchers
Ours are made with comfort, mobility, and performance in mind. Whether you’re in-season or grinding through the off-season, they’re a must-have in your kit.