Grip Strength Training 101 - guide to increasing your grip strength

Do you wish you had more grip strength? It’s not just about looking impressive at the gym – grip strength is important for everyday activities, too!

In this blog post, we’ll discuss what grip strength is and how you can go about increasing it. We’ll also provide a few tips on how to improve your grip strength safely and effectively. Keep reading to learn more!

What Is Grip Strength?

Grip strength is the amount of force that you can generate with your hands. It’s an important measure of upper body strength and muscular endurance.

Many everyday activities require grip strength, such as opening a jar, turning a doorknob, or even shaking someone’s hand. Grip strength can also be important for athletes who need to grip a bat, racket, or other sports equipment.

Why Is Grip Strength Important?

Aside from the everyday activities that require grip strength, there are many other reasons why grip strength is important. For example, grip strength is a good indicator of general upper body strength. It can also be an indicator of muscular endurance and overall fitness level.

Grip strength has also been linked with longevity – one study found that grip strength was a predictor of mortality in older adults.

Another reason why grip strength is important is that it can help to prevent injuries. Stronger muscles and tendons are less likely to be injured than weaker ones. This is especially important for athletes who are at risk for overuse injuries.

Finally, grip strength is important because it can help you to stay independent as you age. Grip strength declines with age, but there are things that you can do to slow down this process.

Which Muscles Are Involved In Grip Strength?

There are several muscles in the forearm and hand that contribute to grip strength. The muscles that are most responsible for grip strength are the:

  • Flexor digitorum superficialis
  • Flexor digitorum profundus
  • Extensor digitorum
  • Extensor indicis

Each of these muscles has a different function, but they all work together to allow you to grip objects tightly.

Types of Grip Strength

There are two main types of grip: crushing and pinching. A crushing grip is when you close your hand around something, like when you’re holding a tennis ball. Pinching grip is when you hold something between your thumb and fingers, like when you’re picking up a coin off the ground.

How Can You Increase Grip Strength?

There are several ways that you can go about increasing your grip strength. Here are a few of the most effective methods:

Resistance Training

One of the best ways to improve grip strength is by doing resistance training exercises. These exercises involve using weights or other types of resistance to strengthen your muscles. You can do these exercises with free weights, machines, or even elastic bands.

Chin ups

Chin-ups: Grip a chin-up bar with an overhand grip (palms facing away from you) and pull yourself up until your chin is level with the bar.

Farmers Walk

Farmer’s Walk: Hold a weight in each hand and walk forward for a set distance or time.


Deadlift - a great way to increase grip strength: Grip a barbell with an overhand grip and lift it up from the ground.

Wrist curls

Wrist Curls: Grab a weight in one hand and curl it up so that your palm is facing your shoulder.

Grip Strengthening Devices

There are a variety of devices on the market that can help you improve your grip strength. These devices include:

Hand Grippers: These devices are designed to strengthen your grip by squeezing them together.

Grip Strengthening Balls: These balls are made of soft, rubber-like material and are designed to increase the strength and endurance of your grip.

Finger Exercisers: These devices are small cylinders that you can use to isolate and work on strengthening each finger individually.

Activity-Based Grip Training

Another way to improve your grip strength is by incorporating activity-based grip training into your everyday routine. This can include tasks like carrying groceries, using a hand mixer, or turning screws. You can also try sport-specific training that requires a lot of grip strength such as:

Tennis: Grip the racket tightly to generate power when hitting the ball.

Golf: Grip the club tightly to control your shots.

Baseball: This sport involves a lot of grip strength when swinging the bat and throwing the ball.

Rock-Climbing: Rock climbing is a great way to improve grip strength, as it requires you to use both crushing and pinching grips.

Brazilian Jiu-Jitsu: This martial art also uses both types of grip, making it an excellent way to improve grip strength.

How Often Should You Train Grip Strength?

It’s important to remember that grip strength, like any other muscle, needs time to recover after being worked. This means that you should not train grip strength every day. Instead, aim for two to three days per week. And, be sure to give your grip a break if it starts to feel sore or tired.

How Can You Safely Increase Grip Strength?

When it comes to increasing grip strength, safety is key! Here are a few tips to keep in mind:

Start slowly: When you’re starting out, it’s important to start slowly. You don’t want to overdo it and risk injuring yourself. Begin with light weights and work your way up gradually.

Use proper form: Make sure that you use proper form when doing resistance training exercises. This will help to prevent injuries and ensure that you’re getting the most out of your workout.

Warm-up and cool down: Always warm-up and cool down before and after your grip strength training session. This will help to reduce the risk of injury and improve your overall results.

Improving grip strength can be a great way to improve functionality and quality of life. By following these tips, you can safely and effectively increase your grip strength! Give it a try today!

Grip Strength 101: How to Increase Your Grip Strength (conclusion)

So there you have it—grip strength 101! By following the tips outlined in this article, you can safely and effectively increase your grip strength. Improving grip strength can be a great way to improve functionality and quality of life. This will help to reduce the risk of injury and improve your overall results. Give it a try today!