How To Improve Grip Strength And Why You Need To

Grip strength is one of the most overlooked yet essential components of fitness — and predictors of future health. Plus, you need a good grip, whether you're lifting weights, opening jars, carrying groceries, or playing sports. A strong grip enhances your performance at the gym, and daily functionality.

If you've ever struggled with holding onto a barbell, maintaining a firm handshake, or simply gripping objects for extended periods, it's time to improve your grip strength. The good news? There are simple exercises and tools that can help, whether you're training at home or in the gym.

In this article, you will learn:

• The best grip strength exercises for ALL fitness levels.
• How to improve grip strength at home with minimal equipment.
• The best grip strength equipment and tools to accelerate progress.

Let’s dive into why grip strength is more important than you might think.

Why Grip Strength Matters More Than You Think

Grip strength is more than just a measure of how firmly you can hold onto something — it’s a key indicator of overall health, fitness, and longevity. Studies have shown that grip strength is correlated with general muscle strength, injury prevention, and even life expectancy. (1-3)

Grip Strength and Everyday Functionality

From carrying groceries to turning a doorknob, grip strength plays a role in almost every daily task. A weak grip can make simple activities feel more difficult, which can make you feel frustrated. Stronger hands and forearms improve coordination, dexterity, and endurance in both everyday movements and sports.

The Connection Between Grip Strength and Longevity

Research suggests that grip strength can be a predictor of overall health, particularly in older adults. Studies have found that lower grip strength is associated with a higher risk of cardiovascular disease and all-cause mortality. (4-6) 

This is likely because grip strength reflects overall muscle mass and function, which decline with age unless you actively work hard to maintain it.

Injury Prevention and Sports Performance

Athletes, weightlifters, and even casual gym-goers rely on grip strength for performance and injury prevention. A weak grip can limit progress in exercises like deadlifts, pull-ups, and kettlebell swings. 

Additionally, a stronger grip stabilizes the wrist and forearm, reducing the risk of strain or overuse injuries.

Signs You Need to Improve Your Grip Strength

Not sure if your grip needs work? Here are some common signs:

• You struggle to hold onto heavy objects for long periods.
• Your forearms fatigue quickly during workouts.
• You have difficulty opening jars or gripping small objects firmly.
• Your hands feel weak after long periods of typing or manual work.

The good news? You can strengthen your grip with the right exercises, and you don’t need a gym to do it. Next, we’ll dive into the best grip strength exercises for all fitness levels.

5 Of The Best Grip Strength Exercises

Improving grip strength doesn’t require complicated workouts — it comes down to consistent training with simple but effective movements. Whether you’re an athlete, a weightlifter, or just someone looking to improve everyday hand strength, these exercises will help you build a stronger grip.

1. Farmers Walk/Carry (Full-Body & Grip Strength Builder)

How to Do It:

• Grab a pair of heavy dumbbells, kettlebells, or any weighted objects.
• Stand tall with a firm grip and engage your core.
• Walk forward slowly and steadily, keeping good posture.
• Continue for 30–60 seconds, then rest and repeat.

Why It Works:

The Farmers Walk is one of the best functional grip exercises because it mimics real-world tasks like carrying groceries or luggage. It strengthens not only your grip but also your forearms, shoulders, and core.

2. Dead Hangs (Grip Endurance & Forearm Strength)

How to Do It:

• Hang from a pull-up bar with an overhand grip.
• Keep your arms extended but shoulders engaged.
• Hold for as long as possible (aim for 20–60 seconds).
• Rest and repeat for 3–4 rounds.

Why It Works:

Dead hangs improve grip endurance and forearm strength while also decompressing the spine. For added difficulty, try switching to a towel grip or adding extra weight.

3. Lat Pulldowns with Towel (Advanced Grip Strengthening)

How to Do It:

• Drape a towel over the pulldown bar.
• Grab each end of the towel and pull. 
• Don’t forget to engage your core and hold at the bottom of the movement.

Why It Works:

Using a towel forces your fingers and forearms to work harder, making it one of the best ways to build grip strength.

4. Kettlebell Bottoms-Up Holds/Presses (Finger & Thumb Strength)

How to Do It:

• Hold your kettlebell upside down while performing holds and presses.
• Start with static holds before progressing to presses.

Why It Works:

Holding a kettlebell in the upside-down position challenges grip, wrist stability, and forearm strength all at once.

Modifications for Seniors & Beginners:

Seniors can start with stress ball squeezes, light dumbbell holds, or resistance band exercises.

Beginners should focus on bodyweight grip exercises like dead hangs before progressing to weights.

By incorporating these grip strength exercises into your routine, you'll build stronger hands and forearms in no time. But what if you don’t have access to a gym? In the next section, we’ll cover how to improve grip strength at home with minimal equipment.

For a complete whole-body strength-building program you can do at the gym OR at home, be sure to check out my Strength Corner. It’s designed to help you ramp up your workout, no matter your strength level. Click here to learn more!

How to Improve Grip Strength at Home

You don’t need a gym or specialized equipment to build a strong grip. Many everyday household items and simple exercises can help improve your grip strength at home. Whether you’re looking for a low-cost approach or just prefer home workouts, these methods will help you strengthen your hands, fingers, and forearms.

The best way to train grip strength is to:

1) Work with your hands as much as possible and don't stop 

2) Pick up heavy shit and carry it around whenever you can, like Farmer carrying your bags through the airport 

3) Lifting weights regularly, period. 

The simple act of lifting weights is what keeps grip strength strong.

That said, here are a few more ideas to get you moving and keep your grip STRONG!

Hanging and Holding Movements (Bodyweight Grip Training)

If you have a sturdy surface like a door frame, ledge, or playground bar, these bodyweight exercises can help:

Door Frame Hangs

• Find a strong door frame and grip the top edge.
• Hang with your feet on the ground or fully suspended.
• Hold for as long as possible, rest, and repeat.

Towel Grip Holds

• Drape a towel over a horizontal bar or a sturdy object.
• Grip the towel and hold on for 20–30 seconds.
• Increases difficulty compared to regular hangs due to the shifting grip.

Carrying and Lifting Household Items

Functional grip training can be done with objects you already have at home.

Bucket Carries (Farmers Walk Alternative)

• Fill a bucket with water, sand, or heavy objects.
• Carry it for 30–60 seconds per round while maintaining an upright posture.
• Increase weight as you progress.

Loaded Grocery Bag Holds

• Instead of immediately setting down your grocery bags, hold them for an extra 30–60 seconds before putting them away.

Thick Book Pinches

• Hold a heavy book between your thumb and fingers.
• Squeeze tightly and hold for 20–40 seconds.
• Increase weight by stacking more books.

DIY Grip Strength Equipment at Home

If you’re serious about training at home, consider making simple grip-strengthening tools:

Homemade Grip Strengthener

• Wrap a thick towel around a dumbbell handle or bar.
• This increases the demand on your hands and forearms.

Rice Bucket Training

• Fill a bucket with dry rice.
• Bury your hands inside and open/close your fingers repeatedly for 1–2 minutes.
• Excellent for finger and forearm endurance.

How to Track and Improve Your Grip Strength Over Time

Building grip strength takes consistency, but how do you know if you’re improving? Tracking your progress helps you stay motivated and ensures that your grip is getting stronger over time. 

Let’s talk about how to measure grip strength, create a progression plan, and avoid common mistakes.

How to Measure Grip Strength

There are several ways to test your grip strength, whether at home or in a gym setting.

Dynamometer Test (Most Accurate)

A hand dynamometer is a device that measures grip force in kilograms (kg) or pounds (lbs).

Simply squeeze the handle as hard as you can and record your score. Many gyms and physical therapy clinics have dynamometers for testing.

But don’t worry, if you want to measure your grip strength yourself, you don’t necessarily need a gadget. 

Here’s how to do it. 

Hanging Time Test (Grip Endurance)

• Hang from a pull-up bar with an overhand grip and time how long you can hold on.
• Beginners should aim for 20–30 seconds, while advanced lifters can go for 60+ seconds.

Farmers Walk Distance Test

• Carry a set of dumbbells or heavy objects and measure how far you can walk before your grip gives out.
• Increase distance or weight over time for progress.

Hand Squeeze Test (Simple At-Home Method)

• Hold a tennis ball or stress ball and squeeze it as hard as possible.
• Notice if you can squeeze harder or longer over time.

How to Improve Grip Strength Over Time

To continuously improve your grip, you need a progressive training plan. 

Here’s how to do it:

Increase Resistance Gradually

> If you use a grip strengthener, increase resistance every 2–3 weeks.

> For dead hangs or farmers walks, try holding on for longer or using heavier weights.

Train Different Types of Grip

> Crush Grip (Closing your hand tightly) → Use grip strengtheners and farmers walks.

> Support Grip (Holding onto objects for long periods) → Do dead hangs and carrying exercises.

> Pinch Grip (Finger and thumb strength) → Perform plate pinches and towel hangs.

Add Variety to Your Training

> Change up your grip width (e.g., use fat grips or thick towel grips).

> Try different textures (e.g., smooth plates vs. rough bars).

> Perform grip endurance challenges (e.g., 60-second hangs or max-rep grip squeezes).

Prioritize Recovery

>Grip muscles fatigue quickly, so avoid overtraining.

>Take at least 1–2 rest days per week for optimal recovery.

> Stretch your wrists, fingers, and forearms to prevent stiffness.

How Long Does It Take to Improve Grip Strength?

Grip strength improves within 4–6 weeks with consistent training. However, the rate of progress depends on factors like:

Starting strength level – Beginners may see faster gains than advanced lifters.

Training frequency – Training 3–4 times per week leads to steady improvement.

Exercise variety – Using different exercises prevents plateaus and speeds up progress.

By following a structured approach, you’ll notice significant improvements in your grip endurance, hand strength, and daily functionality.

Final Thoughts: How To Improve Grip Strength

Grip strength impacts your overall health, athletic performance, and daily life. Whether you’re training with grip strengtheners, farmers carries, or at-home exercises, consistency is key to seeing results.

But here’s the real honest truth about grip strength…it should improve as a result of an OVERALL strength training plan.

If you’re JUST focusing on grip strength, you’re misunderstanding the assignment.

Click here to build a solid foundation of strength that is sure to impact your grip the more you train. 

References

1. https://jamanetwork.com/journals/jama/fullarticle/188748
2. https://pmc.ncbi.nlm.nih.gov/articles/PMC8751337/
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6778477/
4. https://pubmed.ncbi.nlm.nih.gov/31072857/ 
5. https://www.bmj.com/content/361/bmj.k1651
6. https://pmc.ncbi.nlm.nih.gov/articles/PMC7877981/ 

Disclaimer:
The information provided in this blog/podcast is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. While Dr. Tyna Moore is a licensed doctor, she is not the reader’s or listener’s personal doctor. Individuals should always consult a qualified healthcare provider before making decisions about treatments, supplements, sauna use, or significant changes to their exercise routine. The benefits of strength training and other exercise interventions can vary among individuals, so personalized advice is essential to avoid potential injury. Professional medical advice should not be disregarded or delayed because of something read or heard in this content.

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