A firm handshake is usually a good way to make a good first impression, but there’s more to your grip than showing that you’re sure of yourself. According to science, having a better grip is a key part of being strong and living a long time. Researchers have found that the strength of your handshake can even tell you about your heart health.
Grips may only make up a small part of your overall strength, but they are an important part of exercise, can help you avoid injuries, and are a good indicator of many health and functional independence issues as we age.
Grip muscles that are stronger help keep wrists stable, which lowers the risk of strains and injuries during daily tasks and exercise. You need strong grips to do things like moving groceries, opening doors and jars, and even getting out of a chair. A stronger grip also lets people make more progress in their exercise routines, which helps them get stronger by letting them lift more weight and do more reps.
Grip strength training is important for professional sports for clear reasons (like being able to hold a bat or a ball), but it’s not usually a big part of general fitness plans. Here is a plan to help you test and improve your grip at home so you can get a better idea of how your hands stack up.
How do you measure grip strength?
There are three different parts to grip strength, which is the force that the muscles in your hand and wrist use to grab and hold things:
- This is how hard you can grip something with your fingers and palm of your hand.
- Being able to hold on to something or hang from something is an example of supporting power.
- How hard you can pinch something with your fingers and thumb is your pinching power.
- How to check your grip strength at home and keep track of it
- In medical settings, a hand dynamometer tests grip strength by measuring how hard you squeeze its handle.
A number, usually given in units of force like pounds or kilograms, is the result of the device’s analysis. You don’t need a dynamometer to test your grip strength at home. A bathroom scale or tennis ball will give you rough, easy-to-record numbers.
Squeeze test on a scale
Hold the scale in both hands while standing, one on each side. Put your heels on top of the scale and wrap your fingers around the sides. Hold down for five seconds. After that, do the test with one hand at a time. Do it again with each hand and again with both hands. Write down the best scores you can get for both hands, left and right.
Squeeze test with a tennis ball
Hold a tennis ball in one hand and squeeze it as hard as you can for five seconds while sitting down. Do this three times with each hand, and then take a 30-second break between sets. If you have a better grip, you can squeeze harder and for longer. Test each other on how hard they can squeeze the ball.
These easy tests can give you a good idea of how strong your grip is. When you test your grip, write down the date and what you noticed about it so you can see how you’re doing over time. Every two to four weeks, check your grip strength again to see how it’s improving, and make changes to your training plan as needed.
It may take some time to see changes in your training, so be patient and keep at it. Workouts to make your grip stronger. To improve grip strength, you need to do exercises that work on all three parts of grip strength.
Include exercises that are right for your current level of strength in your workouts three to five times a week. Give your muscles time to heal and grow between workouts.
Strength training that crushes
You can also use the tennis ball squeeze test as a simple way to get stronger. Increasing the number of reps and the length of your squeeze will make it harder.
1. A roll of dowel rod
Keep your hands down and hold on to a dowel rod, stick, or rolling pin while you sit or stand. Rotate the dowel rod so that it rolls inside your hands in one direction for 15 to 30 seconds and then the other. Do this by moving your arms back and forth. Speed up the rolling to make the workout harder. As a different variation, you can do this exercise with your hands facing up. Rest between sets and do two to three sets of 10 to 15 reps.
2. Curls of the wrist
Place your forearms on your legs, palms facing up, and hang your wrists over your knees. Sit on a chair or bench. Hold a barbell that weighs between 1 and 5 pounds in each hand with the palms facing down. Even though the weight should be a little hard, it shouldn’t be a pain. By bending your wrists, you can curl the weights up and bring them closer to your body. Feel the stretch in your forearms as you slowly bring the weights back down. Rest between sets and do two to three sets of eight to twelve reps.
Helping with strength training
1. The farmer’s walk
Hold a dumbbell in each hand that is the right weight for your level of exercise. Hold your core tight and your shoulders back and down. Keep your back straight and walk forward with a steady stride. Try to go 30 to 40 paces or for a set amount of time, like 30 to 60 seconds. Take a break, and then do it again one or two times.
2. The dead hangs
You can hang without hitting the ground if you find a strong overhead bar or pull-up bar. Hold the bar over your head with your hands shoulder-width apart. Hold on to the bar with your arms fully stretched to work your shoulder muscles. As long as you can hold the position, try to do it for at least 15 to 30 seconds at first. Over time, slowly lengthen the time. Take a break, and then do it again one or two times.
Strength training for pinching
1. A paper pinch
Lay down a piece of paper on a table or another flat surface. Get a hold of the paper with all five fingers by spreading your fingers and thumb out wide. Holding your thumb and fingers as straight as possible, press down on the paper with all five fingers together, crumpling it up. Press down on the paper again and again until it forms a tight ball. Make it harder by adding more sheets of paper. Do this three or four times with each hand.
2. Press down on the plate weight
Hold a 5- to 10-pound light plate at your side while you stand. Use only your fingers and thumb to pinch the edge of the plate weight. Keep it in for 30 seconds. Do it again with the other hand. Do two to three sets that go back and forth. You can make it harder by adding more weight or time. You can hold the end of a dumbbell with your fingers and thumb if you don’t have a plate weight.
You can also build grip strength by focusing on a strong grip during any workout that requires you to hold something, like working out with dumbbells. If you know how important this strength is and work it into your daily life and workouts, you’ll not only improve your grip, but you’ll also feel stronger and more energetic all around.
