When people think about getting stronger and looking good, grip strength is usually not at the top of their list. Most often, the focus is on bigger quads, biceps, a cut upper back, and a six-pack. But what if I told you that having a stronger grip could lead you to those goals and more?!
Think about all the movements you do in the gym. Which movements require you to hold on to something? Which ones don’t? While squats and push-ups don’t require much grip, exercises like deadlifts, pull-ups, ring rows, toes-to-bar, farmer carries, muscle-ups, rowing, curls, and rope climbs certainly do. You have to hold on to perform these movements, and your grip strength needs to be strong enough to add more weight and get stronger over time!
Benefits of Strong Grip Strength
Grip strength offers several benefits, both in and out of the gym:
- Live Longer: Research shows that grip strength can be a predictor of overall health and longevity.
- Improved Quality of Life: Everyday tasks become easier with better grip strength.
- Lift More Weight: A stronger grip allows you to lift heavier weights, leading to greater muscle gains.
- Hold On Longer for Gymnastic Movements: Enhanced grip strength improves your ability to perform and progress in gymnastic movements.
Live Longer with Stronger Grip
Having trained hundreds of people, I’ve observed a clear connection between grip strength and overall health. Consider these two clients:
Client A:
- Female, 37 years old, works from home, sedentary lifestyle.
- Max hang time from the pull-up bar: 7 seconds.
Client B:
- Female, 56 years old, works as a massage therapist and nurse, active lifestyle.
- Max hang time from the pull-up bar: 58 seconds.
Despite neither participating in any fitness routine when they first came to us, Client B’s active lifestyle has supported her longevity and grip strength reflects that. The processes needed to improve grip strength, such as regular activity and resistance training, have the potential to lengthen and improve life. A meta-analysis by the National Society of Medicine found that “handgrip strength has a predictive validity for decline in cognition, mobility, functional status, and mortality in older community-dwelling populations” . This means that better grip strength correlates with improved mobility and brain function as people age.
Improved Quality of Life
Grip strength significantly enhances the quality of life. Beyond the ability to open a jar of peanut butter, it affects numerous daily activities:
- Carrying bags of groceries
- Using tools around the house
- Moving furniture
- Being active and playing sports
- Changing a tire
- Painting your house
- Putting on your shoes
Better grip strength can lead to a greater sense of independence because day-to-day tasks become easier.
Enhance Your Lifts and Gymnastics Movements
Think about this: Are your legs or your forearms stronger? Your forearms hold the bar in a deadlift and are often the limiting factor in lifts like cleans and rows. With a stronger grip, you could lift more weight for more reps, leading to increased strength and muscle gains.
The same principle applies to gymnastic movements. If you can’t hang from the pull-up bar due to poor grip strength, performing a pull-up will be challenging. By working on hanging and improving your grip strength, you’ll develop stronger forearms, lats, and back muscles, ultimately leading to successful pull-ups.
Embrace the Challenge
Now that you know the importance of grip strength, embrace the challenge and make it a key part of your training. Focus on exercises that target and improve your grip, and you’ll see the benefits both in the gym and in your everyday life.
How long can you hang on for?
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Coach EmilySources: (1) BarBend: Benefits of Grip Strength (2) PubMed: Handgrip Strength and Longevity