Grip is a powerful tool when it comes to your overall body strength and biological age. It is a solid predictor of bone density, cognitive abilities, longevity, and even your chance of falling and sustaining a fracture. Layne Nordquist, Senior Vice President of Fitness at VASA Fitness, explains that grip strength is a powerful indicator of overall health and longevity, and is highly trainable.
Why Grip Strength Predicts Longevity
According to Nordquist, research has found that individuals with greater grip strength tend to live longer, experience fewer cardiovascular events and maintain higher levels of function as they age. Researchers believe grip strength serves as a powerful indicator of overall muscle quality, physical resilience and the body’s ability to handle stress over time.
How to Assess Your Grip Strength
Grip strength is something that typically declines slowly and subtly, hence, it is neglected.
Effective Exercises to Build Grip Strength
Nordquist shares four excellent home exercises that can help you improve your grip strength:
- Farmer’s Carry: Farmer carries involve walking while holding a challenging weight in each hand. This exercise directly strengthens the muscles responsible for grip while also improving posture, core stability and total-body strength.
- Suitcase Carry: Suitcase carries are similar but use a weight on only one side of the body, creating an added challenge for balance and core engagement.
- Dead Hang: Dead hangs and timed hangs from a pull-up bar are also excellent options because they place the grip under sustained tension.
- Timed Hang: This exercise involves holding onto a pull-up bar at home using an overhand grip, lifting your feet off the ground, engaging your shoulders, and holding the position for the prescribed amount of time.
Frequently Asked Questions
Does grip strength reflect muscle mass elsewhere in the body?
Nordquist notes that grip strength serves as a powerful indicator of overall muscle quality.
How often should I train my grip?
The provided sources do not specify a recommended frequency for training grip strength.
Can improving grip strength reduce fall risk?
Yes. Grip strength is a predictor of your chance of falling and sustaining a fracture.