A hand weight includes a chassis including a handle portion configured to be grasped by a user such that a forearm of the user extends along an axis, and a flexible element attached to the chassis. The hand weight can be configured to receive a movable mass, and the flexible element can be configured to at least partially support the movable mass such that the movable mass forms at least part of a sprung mass of a hand weight assembly including the hand weight and the movable mass, the sprung mass configured to move relative to the chassis of the hand weight and deform the flexible element in response to a force in a direction along the axis applied to the handle portion by the user while grasping the handle portion.