Grip strength is the force your hands and forearms generate to hold, squeeze, or grip something. If you lift weights, you already know how important it is for handling heavy loads and maintaining control of the bar. 

But you may be surprised to learn that a strong grip is also an important indicator of overall health as you age. And it can start declining as early as age 50.

Ahead, we’ll look at grip strength benefits and explore what your hand grip strength reveals about your health. We’ll also look at how weightlifting grips can aid your training and help you lift more weight safely.

Why Is Grip Strength Important?

If you lift weights, you already know a strong grip helps you lift heavier and maintain better control of the bar. But the benefits of grip strength go well beyond the gym. Research has linked stronger grips with better overall health, including a lower risk of chronic disease and greater longevity.

What Your Grip Strength Reveals About Your Health

Here’s what the research shows:

• Overall Muscle Strength: As you age, you naturally lose muscle mass and strength through a process called sarcopenia. If your grip starts getting weaker, it could be a sign you’re losing strength elsewhere, too.
• Mobility and Independence: You need strong muscles to climb stairs, maintain your balance, and stay active, so it’s no surprise that research links weaker grip strength (an indicator of poor muscle strength, more generally), with mobility problems and a greater risk of falls.
• Immune Health: Your grip strength offers clues about your immune system. Researchers have linked weaker grips with poorer immune function and a greater risk of complications from infections.
• Chronic Disease Risk: If you have weaker grip strength, you may also face a higher risk of chronic conditions such as high blood pressures and diabetes.
• Brain and Mental Health: Research has connected weaker grip strength with cognitive decline, depression, and sleep problems. Staying physically strong also helps you remain active and engaged in the activities you enjoy, which supports your mental well-being.
• Longevity: In a study of nearly 140,000 adults, researchers found that grip strength predicted mortality (death) even better than systolic blood pressure. And a meta-analysis involving over 3 million participants linked every 5-kilogram decrease in grip strength with a 16% higher risk of death.

So, can you just perform hand and forearm exercises and reap all the health benefits associated with a stronger grip? Not a chance. Think of your grip strength as an indicator of your health more broadly—and a strong grip as a reward for all the hard work you put in at the gym.   

How to Improve Grip Strength

Researchers measure grip strength using a handheld device called a dynamometer, which records how hard you can squeeze. If you’re curious about your grip strength measurement, odds are your gym has a dynamometer. You can also buy one online and test your grip strength at home. Whatever your results, here are some grip strength training exercises to improve your handgrip strength.

• Use hand grippers. These simple devices let you work on your crushing grip strength almost anywhere. Squeeze the handles together, release slowly, and repeat. Gradually increase the resistance as your hands get stronger.
• Do dead hangs. Hang from a pull-up bar with your arms extended for as long as you can comfortably maintain your grip. Start with shorter holds and gradually increase your time to build grip endurance.
• Practice farmer’s carries. Grab a heavy dumbbell or kettlebell in each hand and walk a set distance while maintaining good posture. This exercise challenges your grip while strengthening your core and upper body.
• Add deadlifts and rows. These pulling exercises force you to maintain a secure grip on heavy weights. Challenge your hands and forearms by doing lighter sets without lifting grips, then use lifting grips or wrist wraps for support with heavier loads.
• Keep bench pressing. While bench presses don’t challenge your grip as much as deadlifts or rows, you still have to maintain a firm grip to stabilize the weight throughout each rep.
• Try plate pinches. Hold a weight plate between your thumb and fingers for 15-30 seconds. Start with a lighter plate and gradually increase the weight or duration as your grip strength improves.  

Get Versa Gripps and Train Better

It’s a myth that using weightlifting grips is “cheating” or that it will weaken your grip strength. While you shouldn’t over rely on gym grips, when you’re lifting heavy, you don’t want grip fatigue holding you back from reaching your full potential.

Skip the grips for lighter weight exercises or when your specific goal is to improve grip and forearm strength. For heavy lifts and hypertrophy-style training, Versa Gripps can help you maintain a secure hold on the bar, so you can focus on training your larger muscle groups and boost your mind-muscle connection.

Ultimately, building total-body strength is the goal for long-term health and longevity, and weight training is one of the best ways to get there. Ready to start your weightlifting journey or train better? Get Versa Gripps and Versa Wrapps.

FAQs

What does grip strength say about your overall health?

Grip strength is a useful indicator of your overall muscle strength and physical health. Research has linked stronger grips with better mobility, lower chronic disease risk, and greater longevity. Regular resistance training can also boost your heart health and bone density.

How do I measure my grip strength?

You can measure your grip strength using a handheld dynamometer, which records how much force you generate when squeezing it. Test each hand separately and compare your results with age- and sex-specific reference values.

What is considered a strong grip at every age? 

Grip strength generally peaks in early to middle adulthood and gradually declines as you age, usually starting after age 50. Healthy ranges vary by age, sex, and body size. Ultimately, grip strength is an indicator of your overall muscle health, so prioritize strength training. Check out our guide to strength training for seniors for tips on maintaining strength as you get older.

Can improving grip strength actually make you live longer?

Research shows that people with stronger grips tend to live longer, but researchers haven't proven that improving grip strength alone extends your life. Regular weightlifting supports your overall health, including bone health, muscle strength, and mobility as you age.

Do lifting grips weaken your grip strength?

Using lifting grips isn’t cheating, and it won’t weaken your grip strength. If you’re concerned about your grip strength and want to challenge your hands and forearms, train without assistance during lighter sets. To minimize fatigue during heavier sets, use a pair of quality grip wraps, such as Versa Gripps.