The Surprising Power of Grip Strength for Healthspan

I’m always amazed when I shake the hand of a strong 70- or 80-year-old. My first question is, “What do you do for exercise?” Grip strength is one of those things you don’t think about until it’s gone—but it’s a crucial marker for healthspan and overall vitality.

Why is Grip Strength Important?

Grip strength isn’t just about having a firm handshake (though that’s always a bonus). It plays a critical role in day-to-day tasks and maintaining independence as we age. Think about it:

• Opening jars: A stubborn lid on a jar of jam can be a real frustration if you don’t have the strength to twist it off.
  

• Carrying heavy items: Whether it’s a dinner plate, a suitcase, or grocery bags, grip strength ensures you can handle the load.
  

• Using tools: Turning a wrench, hammering a nail, or even clutching a steering wheel requires dependable grip strength.
  

• Preventing falls: Strong hands can help you catch yourself or hold onto a rail when balance falters.
  

• Healthspan insights: Research shows that grip strength correlates with overall muscle mass, mobility, and even cardiovascular health. It’s often used as a predictive marker for longevity and the risk of developing chronic diseases.*

How Should You Train for Grip Strength?

The first instinct for many people is to hop on Amazon and buy one of those hand grip strengtheners. Sure, squeezing one of those gadgets will give you stronger forearms, but it’s a very isolated approach. Grip strength should be built holistically, through exercises that engage your whole body and mimic real-life challenges.

Here are two of the best exercises to train your grip effectively:

The Farmer’s Walk

This is a deceptively simple yet powerful exercise:

1. Grab a pair of heavy dumbbells or kettlebells.

2. Stand tall, with your shoulders back and core tight.

3. Walk forward for a set distance (e.g., 20–30 feet) or a specific time (e.g., 30 seconds).

   
   

The Farmer’s Walk is fantastic because it trains your grip, forearms, core stability, and even posture—all in one move. Don’t worry if you’re not sure where to start. Begin with lighter weights and shorter distances, then gradually increase the load as your grip and overall strength improve.

David Gustin

Dead Hang

The Dead Hang is another excellent exercise for grip strength, and it requires minimal equipment:

1. Find a sturdy bar or pull-up bar.

2. Grab the bar with an overhand grip.

3. Hang with straight arms, keeping your shoulders active (avoid shrugging).

   
   

Your goal is to work up to 60 seconds or more. It’s harder than it sounds! If you’re new to Dead Hangs, start with shorter intervals, like 10–15 seconds, and build up over time.

Other Tips to Improve Grip Strength

1. Incorporate pulling exercises: Pull-ups, rows, and chin-ups naturally train your grip while strengthening your upper body.
   

2. Work with odd objects: Carrying sandbags, buckets, or even doing yard work with heavy tools challenges your grip in unique ways.
   

3. Pinch grip training: Holding plates or blocks between your fingers and thumb works the smaller muscles in your hands.
   

4. Consistency matters: Aim to train grip strength 2–3 times per week as part of a well-rounded fitness routine.

   
   

The Bottom Line

Grip strength is more than just a nice-to-have. It’s a cornerstone of functional fitness, independence, and healthspan. Whether you’re opening a jar of jam or hanging from a pull-up bar, your grip connects you to the world—and training it will help you maintain that connection for years to come.

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