You might not realize it, but understanding how to build grip strength—the force in your hands and lower arms—is vital for day-to-day life. Whether you’re lifting weights, hefting a tennis racket, or even just trying to get the lid off that jar, having a strong grip makes simple tasks more efficient.
“In the game of fitness, grip strength is the unsung hero—lifting weights and lifting spirits, one squeeze at a time,” says Kieran Sheridan a physical therapist and the founder of GulfPhysio.
The useful thing is that you don’t need to dedicate hours and hours to improving it. By adding some easy exercises into your usual workout, you can get to grips with benefits that will help in your daily life and beyond.
What is grip strength and why does it matter?
Grip strength, in essence, is the measurement of how firmly or strongly you can hold onto something. “Gripping takes many muscles in the hands, forearms, and wrists to work together for you to grab, hold tight, and move things around,” explains Sheridan.
“Grip strength has been thought to be a biomarker of aging, with good grip strength correlating with aging well,” explains Penny Weston, founder of wellness platform MADE.
There are a few ways in which you can measure your grip strength. First, the crushing grip, which relates to how strong your grip is using your fingers and palm. Then there is the pinching grip, which refers to how strong you can pinch something between your fingers and thumb. Lastly, there is the support grip which relates to how long you can hold onto something or hang from something.
“Grip strength is really important when it comes to working out, especially with strength training or weight lifting,” Weston says. “The better your grip strength, the less chance you have of hurting yourself.” It also benefits our everyday lives, such as when we’re carrying shopping bags or shoveling snow, with good grip strength resulting in less pain and injury, especially when it comes to the neck, shoulders, and wrists.
How often should I work on my grip strength?
The good news is, you don’t need to spend a lot of time on grip strength. You can train it two or three times each week, and it doesn’t have to be an entire workout—just something small added into your usual exercise routine.
