Grip Strength: A Key Indicator of Health and Longevity—Here’s How to Enhance Yours
Improving grip strength involves more than just lifting heavy objects, though it's not overly complicated either.
Understanding and Improving Grip Strength for Everyday Life
You may not realize it, but grip strength—the force exerted by your hands and lower arms—is crucial for various daily activities. Whether you're lifting weights, swinging a tennis racket, or even trying to open a stubborn jar lid, having a strong grip can significantly enhance your efficiency in these tasks.
“In the world of fitness, grip strength is the unsung hero,” says Kieran Sheridan, a physical therapist and founder of GulfPhysio. “It helps you lift weights and lift spirits, one squeeze at a time.” The good news is that improving grip strength doesn't require a substantial time commitment. By incorporating some simple exercises into your existing workout routine, you can develop a stronger grip that will benefit both your physical performance and everyday life.
What is Grip Strength and Why is It Important?
Grip strength is essentially a measure of how firmly you can hold onto objects. It involves the coordinated effort of various muscles in your hands, forearms, and wrists. “Gripping requires multiple muscle groups to work together, allowing you to grab, hold, and move objects effectively,” explains Sheridan.
Research suggests that grip strength is a reliable biomarker for aging, with better grip strength correlating with overall health as we age. Penny Weston, founder of Sports platform MADE, notes, “Grip strength has been linked to aging well, as it indicates functional strength and vitality.”
You can measure grip strength in a few different ways:
- Crushing Grip: This refers to how strong your grip is when using your fingers and palm.
- Pinching Grip: This measures how strongly you can pinch an object between your fingers and thumb.
- Support Grip: This indicates how long you can hang onto or support your body weight on an object.
Grip strength is particularly vital for strength training and weightlifting. As Weston points out, “The better your grip strength, the lower your risk of injury.” It also plays a role in everyday tasks, like carrying shopping bags or shoveling snow. A strong grip can help reduce pain and injuries, especially in the neck, shoulders, and wrists.
How Often Should You Work on Grip Strength?
The great news is that you don’t need to invest hours in improving grip strength. Training it two or three times a week can be effective, and you don’t need a dedicated session—just integrate some exercises into your existing workout. Sheridan suggests that “since grip muscles recover quickly, you can work on them often without worrying about fatigue.” Spending just 10 to 15 minutes at the end of your workout can yield significant benefits.
Effective Exercises to Build Grip Strength
To actively incorporate grip exercises into your routine, consider the following recommendations from Sheridan:
- Farmer’s Walk: Hold two heavy dumbbells by your sides and walk as far as you can. This exercise enhances grip strength and overall balance.
- Plate Pinch: Take two weight plates (around 5 kg) and pinch them together with your fingers and thumb. Hold this position for as long as possible to strengthen your pinch grip.
- Thick Bar Lifts: Use a thicker bar or wrap a towel around a standard barbell to make gripping more challenging. This increases the workload on your forearm muscles.
- Grip Strengtheners: Utilize hand grippers or stress balls. Squeeze them multiple times or hold them closed to strengthen your fingers and hand.
Weston also shares a few specialized exercises:
- Bar Hangs: Grab a pull-up bar with both hands and hang for as long as possible. Start with 10 seconds and gradually increase your time by 10 seconds each session.
- Weighted Plate Method for Pinch Grip: Grab a weighted plate with your thumb and forefinger, lifting it to your chest and lowering it to your side. Repeat three times to start, increasing as you progress.
- Crush Grip Exercise: Take a tennis ball or similar-sized object and squeeze it as tightly as possible. Aim for 50 squeezes to start, eventually working up to 100 repetitions each day.
By integrating these exercises into your routine, you’ll not only improve your grip strength but also enhance your overall functionality in daily life, making everyday tasks easier and safer.
