A strong grip isn’t just beneficial for lifting weights — it’s key to living stronger (and maybe even longer). Grip strength is the ability to hold, squeeze, or pinch objects with your hands and is an essential aspect of overall physical function. It plays a role in nearly every daily task — from carrying groceries to maintaining balance and stability. Below, we'll explore why grip strength matters and how you can improve it, including specific exercises you can do at the gym and at home.

Why Grip Strength Matters

Grip strength is more than just the ability to hold objects; it can be an indicator of your overall health. First, let’s go over the types of grip strength, the muscles involved, and the impacts on daily life

Types of Grip Strength

• Crush Grip: closing the hand around an object (think: squeezing a stress ball)

• Support Grip: holding an object for an extended period, like moving heavy boxes

• Pinch Grip: holding an object like a key or coin between the thumb and fingers​

Muscles Involved in Gripping

• Forearm Flexors: Located on the inner side of the forearm, these muscles help bend the wrist and fingers, which is essential for crush and pinch grips.​

• Forearm Extensors: Found on the outer side of the forearm, these muscles enable the straightening of the wrist and fingers, helping open the hand during support grips.​

• Thenar Muscles: Located at the base of the thumb, these muscles are key for movements like pinching and gripping with precision.

Benefits of a Strong Grip

• Marker of Longevity: Grip strength has been increasingly associated with longevity, especially among older adults. A study in Clinical Interventions in Aging found that grip strength correlates with various health factors, including bone mineral density, cognitive function, and quality of life. Similarly, research in Scientific Reports found that grip strength is inversely related to all-cause mortality. 

• Enhanced Activities of Daily Living: A strong grip helps with lots of daily tasks, such as carrying groceries, opening jars, lifting heavy bags, holding onto a bike handlebar, or even typing comfortably on a keyboard.

• Supports Weightlifting: A powerful grip makes strength-training exercises like deadlifts and pull-ups easier by giving you better control over the weights. Plus, working on your grip strength helps prevent injuries by ensuring your hands, wrists, and forearms are all working together and staying balanced.

Work on Forearm Strength, Too

The forearms play a crucial role in grip strength, so don’t forget to train them directly. Exercises like wrist curls, reverse curls, and farmer’s walks will help build the forearm muscles responsible for holding and gripping. Strong forearms give your grip a solid foundation, making it easier to handle heavier weights and maintain control.

Grip Strength Exercises

1. Farmer’s Walk

1. Grab a pair of heavy dumbbells or kettlebells, hold them in each hand, and stand tall with your chest up and shoulders back. 

2. Walk a set distance or for a specific time while maintaining a firm grip on the weights. Focus on walking steadily and keeping your posture upright.

2. Dead Hang

1. Grab a pull-up bar with both hands (palms facing away from you) and let your body hang down. 

2. Keep your arms slightly bent, your shoulders engaged, and hold on as long as you can.

3. Wrist Curl

1. Sit on a bench and hold a barbell or dumbbells with your palms facing up. 

2. Rest your forearms on your thighs with your wrists hanging off the edge. 

3. Slowly curl your wrists upward and then lower the weight back down. 

4. Repeat for several sets. 

 Tip: For reverse wrist curls, switch your palms to face down to target the opposite muscles in your forearms.

4. Squeezing a Tennis Ball or Grip Trainer

1. Grab a tennis ball or a hand grip trainer and squeeze it as hard as you can for a set amount of time. 

2. Rest for a few seconds and repeat. 

 Tip: You can do this exercise multiple times a day to improve both your grip strength and endurance. It’s also a great exercise for improving finger strength and coordination.

5. Plate Pinch

1. Take a weight plate (start with lighter ones) in each hand and pinch them together using just your thumb and fingers. 

2. Hold them for as long as you can, keeping your body upright.

How to Measure Grip Strength

The easiest and most accurate way to measure grip strength is with a handheld dynamometer. Our InGrip Handheld Dynamometer is a compact, easy-to-use device that measures your grip strength with precision. It uses a load cell sensor to resist wear and provide reliable readings time after time, and its adjustable roller accommodates different hand sizes to ensure a comfortable fit. Whether you’re a fitness professional, physical therapist, or just someone looking to track your progress, the InGrip provides a precise, accurate, and easy way to measure your grip strength.

Frequently Asked Questions

At what age does grip strength peak?

Grip strength typically peaks in the late 20s to early 30s and gradually declines with age. However, maintaining grip strength through regular exercise can help slow down this decline.

What causes poor grip strength?

Poor grip strength can be caused by factors like muscle weakness, nerve damage, joint issues (e.g., arthritis), or lack of exercise. Aging and health conditions, like diabetes, can also contribute to diminished grip strength.

How long does it take for grip strength to improve?

The time it takes to see improvements in grip strength varies depending on factors like consistency and intensity of training, but noticeable gains can typically be seen within four to six weeks of regular practice.