Tips to Improve Your Grip Strength and Why It Matters
Introduction
Your handshake, your ability to open a jar, or how long you can hang from a pull-up bar may be telling you more about your health than you think.
Grip strength isn’t just about forearms strength. It’s one of the most powerful predictors of overall strength, independence in aging, and even longevity. Research involving half a million participants found that lower grip strength was linked to higher risk of heart disease and premature death (Celis-Morales et al., 2018, BMJ).
The good news? Grip strength is trainable at any age.
Why Grip Strength Matters
Performance: Stronger grip improves lifting capacity, climbing ability, and athletic performance.
Longevity: Low grip strength is associated with a 16% higher risk of all-cause mortality per 5-kg decrease (Celis-Morales, 2018).
Independence: Everyday task like carrying groceries, cooking, even balance are grip dependent.
Diagnostic Marker: Doctors are using grip strength as a quick screening tool for frailty and sarcopenia.
Types of Grip Strength
Before improving it, understand the types:
Crush Grip – Squeezing objects (handshake, stress ball, barbell).
Pinch Grip – Holding objects between fingers and thumb (plates, bags).
Support Grip – Maintaining hold for time (deadlifts, farmer’s carry, pull-ups).
Training across all three types ensures comprehensive grip development.
Tips to Improve Grip Strength
1. Train with Free Weights, Not Just Machines
Barbells and dumbbells challenge your grip continuously. Deadlifts, rows, and presses all develop hand and forearm strength.
2. Add Farmer’s Carries
Carry heavy dumbbells or kettlebells for distance. This builds support grip and mimics real-life tasks.
3. Use Pull-Up Bar Hangs
Dead hangs, active hangs, and pull-ups improve open-hand grip while strengthening shoulders and posture.
4. Incorporate Pinch Grip Work
Hold weight plates together between fingers and thumb. Builds thumb strength often overlooked in gym training.
5. Leverage Grip Tools
Grip trainers (spring-loaded) → crush grip.
Fat grips / thick bars → open-hand strength.
6. Don’t Rely on Straps Too Soon
Lifting straps are useful, but relying on them early prevents grip development. Train raw grip first, then use straps strategically for very heavy lifts.
7. Strengthen the Extensors
Most grip training focuses on closing the hand. Use rubber bands to train finger extension for balance and injury prevention.
Programming for Grip Strength
Frequency: 2–3 times per week.
Integration: Add grip work at the end of strength sessions or pair with pulling exercises.
Progression: Increase weight, hold time, or thickness gradually.
How to Test Your Grip Strength
1. Using a Dynamometer (Gold Standard)
The handgrip dynamometer is the clinical tool used in research and healthcare settings.
How to test:
Sit upright with your arm at 90° by your side.
Squeeze the dynamometer as hard as possible for 3–5 seconds.
Record the best of 2–3 attempts for each hand.
Many gyms, clinics, and universities have one or you can buy a personal model online.
2. Household Alternatives (Quick Estimates)
If you don’t have a dynamometer, you can still get a sense of grip endurance and strength with simple tests:
Dead Hang Test: Hang from a pull-up bar and record how long you can hold on.
Farmer’s Carry Test: Carry heavy grocery bags or dumbbells and time how long you can walk without dropping them.
Jar Test: See how easily you can open a tightly sealed jar.
3. Compare Your Results
If you used a dynamometer: match your score to the normative tables based on the latest study.
If you used household tests: use them as a baseline, and retest after a few weeks of training to measure progress.
Conclusion
Grip strength is more than a metric. It reflects your overall strength, resilience, and even long-term health. Research shows that stronger grip is linked to better performance, reduced risk of chronic disease, and greater independence as we age. The best part is that it is highly trainable with simple, consistent exercises.
At CATALYST PERFORMANCE, grip strength is one of the most important metrics in our Strength Pillar, and we track it religiously to ensure your training builds not just muscle, but lasting healthspan.
Book a session today and see how your grip measures up.
