When it comes to strength, you generally hear people talk about legs, biceps, chest, glutes, the common and visibly noticeable areas, but no one really talks about strength in your grip. Grip strength is also just as important.
Grip strength is a measure of how strong the muscles in your hands, wrist and forearms are. Grip strength reflects body strength and cardiovascular resilience. Grip strength can be a marker of your overall health. A weak grip is associated with a higher likelihood of conditions, like type 2 diabetes and cardiovascular disease.
Starting from about age 60, men begin to lose grip strength, along with muscle mass and nerve function. For women, it begins around age 50 with muscle mass and nerve function. Women may especially notice a weakening of grip strength during menopause caused from hormonal changes and decreased bone density. Staying active, particularly with hands-on types of tasks, helps slow the process.
Some weakening of the grip is inevitable as we get older, but the more you use your hands as tools, the longer your hands should stay strong. Think of how often you use your grip each day, holding your phone, turning a door knob, carrying your children, opening a jar, holding grocery bags, laundry baskets, and for some of the population, pulling yourself in and out of the car by the grip rail.
The best way to improve grip strength is to pick up heavy things. Regardless of our age or activity level, we have to lift and carry things in our day-to-day life. By practicing different types of carries with weights at home or in your workouts, you’ll not only improve your grip strength, but your entire body as well.
If you struggle holding onto light objects (five pounds or less), weighted wrist curls and wrist extensions with a light dumbbell may be beneficial. Start light by using one-pound weights. If you don’t have weights at home, any canned food or water bottle will work. If you are ready to go heavier, progress by adding one pound every two weeks.
Another good alternative to weighted wrist curls and extensions is getting yourself a hand held strengthening ball. Keep it in your car while driving, keep it on the coffee table while you are watching TV. Somewhere nearby to remind you to use it weekly or even daily. Something to consider for the senior population—the bone density for seniors is much more fragile and should get medical clearance first before going into wrist strengthening on their own.
Ways to Improve Grip and Wrist Strength
- Weighted Wrists Curls / Extensions
- Grip Ball
- Hanging From Pull Up Bar
Ashley LaMorte is a nationally certified fitness instructor and has been in the fitness industry close to a decade. Over the years, she has gotten the opportunity to instruct group X boot camps at gyms and train private clients from all walks of life, all over the Bay Area. She now has her own mobile fitness business LaMorte Lift. Learn more at LaMorteLift.com.
