Blog
how to increase grip strength banner

How To Increase Grip Strength

So, you want to improve your grip strength? You're in the right place! We’ll show you not only how to increase grip and forearm strength, but we’ll also explore the muscles that make up your forearms and their specific purpose in your grip training exercises.

In this article, we’ll be covering:

Before you get started, have you ever thought about pursuing a career in the fitness industry? If so, check out OriGym’s industry-leading personal training courses, or browse our full range of fitness courses by downloading our FREE prospectus here.

Why Is Grip Strength Important?

Improving grip strength is essential in so many exercises, including pull-ups, deadlifts and bicep curls. You may not have thought it, but practicing grip strength training in isolation can be hugely beneficial in all aspects of weightlifting and general fitness. 

How often have you felt that, of all things, it’s been your hand strength that’s let you down during a lifting session? Maybe your forearms have felt like they’re on fire and simply given up on you, preventing you from fulfilling your potential reps.

If this sounds familiar, improving your grip strength will help you take your strength training and weightlifting to the next level. Knowing how to increase grip and forearm strength will help you improve your strength without relying on machines. 

Whether this is knowing how to increase grip strength at home for a garden workout or just to have a day at the gym without using any machines, hand strength exercises give you that foundation of forearm strength required for controlled motion and muscle stability.

According to a research paper published in the International Journal of Epidemiology

"Poorer grip strength was associated with increased mortality from all-causes, from cardiovascular disease, and from cancer in men."

This means that when you increase grip strength, not only do you improve your capacity for heavy free-weight lifting, but also improve your general health in your later years. 

Learning how to improve your grip and forearm strength isn’t just beneficial for lifting weights- it can help improve your flexibility too! Find out more about the benefits of flexibility training here.

What Muscles Are Used In Improving Grip Strength?

There are three main muscles we need to know about when we think about how to improve grip strength: the flexor digitorum profundus, the flexor pollicis longus and the extensor digitorum communis. 

These muscles are found between your wrist and elbow, and all work together to help you crunch and extend your fingers, bend and rotate your wrist and also flex and strengthen your forearm. 

Improving the strength of these will directly contribute to increasing the size and bulk of your forearm. If you want big, defined and vascular forearms then first you need to understand the function of each of these muscles as well as how to increase their strength individually. 

Flexor Digitorum Profundus: Located in the forearm, this is the muscle that allows you to flex your fingers. 

Flexor Pollicis Longus: Located within your forearm just before your wrist, this muscle controls all thumb movement. 

If you find your thumbs getting sore, it may actually be down to spending too much time on your phone! Check out our guide on how to combat scrollbar thumb to find out how to care for your thumb muscles. 

Extensor Digitorum Communis: This muscle plays an essential role when it comes to grip training, as it helps in moving everything from your elbows and wrists when extending your hand, wrists and fingers.

Types Of Grip Strength

The 3 types of grip strength consist of crush grip, support grip and pinch grip. 

Crush Grip

This is perhaps the most common type of grip used in everyday life; it’s the act of squeezing something tightly between your palm and fingers, similar to a handshake.

This technique will undoubtedly improve your general hand strength, as it is a compound grip used in more or less every weighted exercise you do. 

The tighter you squeeze a bar, the stronger your crush grip will become. This can be done by simply squeezing extra tightly on a barbell or dumbbell when doing something like a seated cable row. So even in a more passive compound role you can still increase your grip strength with the crush grip.

Pinch Grip

The pinch grip is the weakest type of grip you’ll use. It is simply the action of gripping something with the tips of your fingers and thumb without touching your palm. Think of this as if you’re holding a plate by its edge with the tips of your fingers. 

Now the real question is how to strengthen grip like this? Well, imagine the same action of holding that plate but replacing it with a few kilograms of gym plate instead. It’s certainly a challenge!

This type of grip is certainly more niche compared to others, as it focuses on the strength of your fingers rather than overall forearm or hand strength. This makes it more useful in an activity like rock-climbing, rather than weightlifting. 

The pinch grip is also a common feature of a Strongman competition, which is the ultimate test of strength and endurance! If you’re thinking about getting into it, check out this list of the best Strongman equipment you’ll need to get started.

You’ll likely find yourself passively using this grip the least when trying to improve grip strength, as there aren’t many basic exercises that incorporate it. But it still is worth working on this type of grip in isolation!

Support Grip

The support grip is perhaps the most physically-demanding grip- it's probably also the reason you keep failing at barbell rear delt rows because of forearm fatigue! 

Support grip is the action of holding onto weights for long periods of time. Think of holding onto shopping bags while you rush to the car boot!

Generally speaking, most of the exercises that place emphasis on this gripping style require a great amount of forearm strength.

Of course, this follows the old ‘no pain no gain’ mantra. Mastering this grip is really down to how much work you put into it! 

How To Test Grip Strength

The general idea behind testing your grip strength is to understand what you’re currently capable of. Just like how one might weigh themselves in order to track their progress, the same can be done here. 

There are a wide variety of methods you can use to test yourself, one of the most common being a hand dynamometer.

A hand dynamometer is very similar to a grip strengthener, but it actually  measures your grip strength based on how hard you can squeeze it. 

This will measure the isometric power of your forearm and hand strength- isometric meaning the strength of your hand when it’s squeezed together.

To use this device, simply place your hand in the grip and place your arm at your side. Next, lift your forearm up from your elbow at 45 degrees so that your knuckles are facing forward. Finally, squeeze away!

If you’re looking for something more high-tech, another way to test your grip strength is through specialised tactile sensor gloves.  

These gloves will measure your grip strength with unrivalled precision. Coming with a Bluetooth feature connecting your live results to your computer screen as you squeeze, you can easily and accurately track your power. 

With these, you can squeeze anything to test your crush grip from an empty can to a handlebar, as well as easily and flexibly measure your grip strength across individual fingers for hyper-accurate results.

Finally, if you’re thinking of how to increase grip strength at home without any fancy equipment, you can use a simple weight scale that you might find at home. In case you don’t have one, you can find one here.

This method is quick and easy- all you need to do is pick up your scales. Then, wrap your fingers around the sides so that they touch the bottom, ensure that your palms are on the scale area, then squeeze. You’ll see the weight indicator quickly fly to the level of compression you manage to apply. 

After measuring your grip strength, you may be curious as to where you stand among the average grip results of your age range. 

Well, a 2011 case study from BioMed Central illustrates average grip strength results for men and women across a 50-year age span for right and left hands. See the table below for an idea of where you should be.

How To Increase Grip Strength: 5 Best Hand Strength Exercises

So, now you know the importance of grip strength, here are some of the best hand strength exercises to help you improve your grip! 

#1- Loose Grip Pull-ups

The above video shows a standard pull up exercise. The movement is the same for a loose grip pull up, but you hold the bar with your fingers rather than your palms.

Set Up: Find a suitable pull-up bar in the gym and stand beneath it. 

Starting Position: Grab the pull-up bar with your fingers in a hook-like shape with your hands slightly wider than your shoulder length. Tuck your legs up behind you so that you now hang from the bar.

Execution:

  • Engaging your upper body, pull yourself upwards so that your chin meets the bar.
  • Hold here for a second or two, then in a controlled motion, extend your arms so that they are almost fully stretched out in order to lower your body back to the starting position.
  • Pull yourself back up and repeat for your ideal number of reps. Perform 4 sets of this for maximum impact.

Muscles Used During This Exercise

Primary Mover: Lats

Secondary Muscles: Extensor Digitorum Communis

Mistakes to Avoid:

Not completing a full rep: It's vital that you are getting a full, smooth and controlled range of motion when conducting a pull-up. If you’re unable to comfortably complete a full rep, then you can always ask a partner to support some of your weight by lifting you up slightly by the knees as you perform the exercise.

Alternatively, you could see if an assisted pull-up bar is available. This piece of kit comes with a panel that you can kneel on to support you as you move up and down, with customisable resistance to make it as easy or difficult as you can handle.

Not moving in a controlled motion: To maintain total control over the motion of your rep, it’s important to stay stable and keep your body as still as possible. Relying on momentum and swinging your body up may make your reps easier, but you will be losing a lot of emphasis on your lats and forearms. Engaging your core will also help you to control the movement. 

Loose Grip Pull-Ups Benefits

  • This exercise will greatly benefit your lats if you’re consistent with it over a long period of time. It’ll help sculpt your upper body shape to accentuate your size, and massively improve back strength. 
  • Your grip strength will be increased drastically across the board, from your finger and grip power to your forearm strength!

#2- Dead Hangs

Set Up: Find any high horizontal bar on the gym floor. 

Starting Position: Jump up and squeeze the bar closely and tightly so that your feet are off of the ground.

Execution:

  • From the starting position, tuck your ankles up to your glutes. Hang for as long as you possibly can before you’re fully fatigued and need to let go.
  • You should time yourself and record how long you can last before you drop, so that you can track your progress.
  • Take a minute's rest and repeat this exercise 3 more times.
  • Since it also works your shoulders and upper body, after doing this exercise, you might want to cool down with some of these shoulder stretches.

Muscles Used During This Exercise

Primary Mover: Lats

Secondary Muscles: Flexor Digitorum Profundus

Mistakes to Avoid:

Moving whilst hanging: It’s important to keep your body as still as you can so that you are supporting your full body weight as you are hanging. Any swinging or instability will create momentum, which will deemphasise the effect this workout will have on your forearms.

Not getting your grip right: Nothing is worse than committing to a rep and then halfway through realising that your grip is making you uncomfortable. You may want to wear some weightlifting gloves to make your grip more comfortable. 

Dead Hangs Benefits

  • Performing a dead hang is probably one of the most effective exercises when it comes to increasing grip strength. The weight of your entire body will be putting your forearms and fingers under stress for an extended period of time, which will yield major improvements to your hand grip strength.
  • Dead hangs will massively increase your resilience and perseverance, as it’s one of the most demanding and difficult exercises you can do.

#3- Reverse Press-Ups

The above video demonstrates a standard push up. The reverse press up involves the same movement, but your hand position is reversed!

Set Up: Find a matted area on the gym floor. 

Starting Position: Kneel down and place your hands on the mat in a regular press-up position. 

Execution:

  • Reverse your hands’ position on the floor so that your fingers are pointing towards your feet. 
  • Tuck your arms into your sides and hold them there.
  • Proceed to lower your body, aiming your chest towards the floor. 
  • Hold here for a second, then press your weight back up. 
  • Repeat this for as many reps as you can for 4 full sets.

Muscles Used During This Exercise

Primary Movers: Pecs

Secondary Muscles: Extensor Digitorum Communis

Mistakes to Avoid:

Aching your back: Arching your back will drastically reduce the impact of this exercise on your chest and forearms, which isn’t the aim here. Stay focused, engage your core and keep your back straight throughout your set.

Letting your knees lower: Similarly, your knees should be fully extended as well as your back. If they slouch and touch the floor, this will create additional support for your pecs and forearms thus negating the benefits of this exercise.

Reverse Press-Ups Benefits

  • As a compound exercise, you’ll gain enhanced chest strength as well as increased grip strength. Combined with something like a cable chest press, you’ve got a great upper body workout! 
  • The underside of your forearms will be targeted during this movement, so regularly adding this exercise into your regime will help to develop more well-rounded arm muscles.

Enjoying this article so far? Here’s 3 more that we think you’ll love!

#4- Farmer’s Walk

Set Up: Find yourself a reasonably long walkway in your gym and get two kettlebells weighing between 10-25KG. 

Starting Position: Hold one kettlebell in each hand and hold them at your side.

Execution:

  • Keep your arms at your sides and simply walk back and forth for 2 minutes. Heavier weights are more effective here. 
  • Take a minute’s rest and repeat. Do this for 4 sets.
  • If you want to push yourself further, you can adopt the hook grip mentioned earlier as this will place emphasis on your finger strength.
  • Whilst you’re using kettlebells, why not pair this with some of these best kettlebell exercises for arms for a complete workout! 

Muscles Used During This Exercise

Primary Mover: Traps

Secondary Muscles: Flexor Digitorum Profundus  

Mistakes to Avoid:

Swinging your arms: It’s natural to swing your arms back and forth as you walk forwards, but here, the key is to maintain stillness. If your arms are still, your grip will be put under the most stress, so you’ll get the most out of your set.

Walking too quickly: You should walk slowly and carefully during this exercise. If you go too quickly you could risk losing control of your stride due to the additional weight you’re carrying. 

Farmer’s Walk Benefits

  • As well as improving your grip strength, this exercise will also target your traps. It’s vital to improve these because they can play a large role in your day-to-day life, from moving furniture to carrying shopping bags!
  • Your crush grip will be heavily engaged here, so your hand strength will benefit greatly. 

For more information about how to do this exercise and its benefits, we have a whole guide to the farmer’s walk here

#5- Concentrated Forearm Curls

Set Up: Find a bench and place it in front of a dumbbell rack. Adjust the bench so that the back of it stands upright, then select a lightweight dumbbell from 2-5KG. 

Starting Position: Sit on the bench with your legs pointed outwards. Hold the dumbbell in a neutral grip with your palm facing up. Lean forwards slightly and place your forearm across your thigh so that the weight hangs between your legs.

Execution:

  • Use your forearm to curl the dumbbell upwards towards the ceiling and towards you. 
  • Hold here for a second, then release it back down slowly to the starting position. 
  • Repeat this motion 8-10 times for 4 sets.

Muscles Used During This Exercise

Primary Mover: Extensor Digitorum Communis  

Secondary Muscles: Flexor Digitorum Profundus  

Mistakes to Avoid:

Overextending your wrist: You risk pulling a muscle if you fully extend your wrist towards the floor at the end of your motion, due to the added weight in your hand. To prevent this, keep your knuckles facing forwards at the end of your rep, try not to cross that 90-degree point.

Concentrated Forearm Curl Benefits

  • This is perhaps the most effective way to train your grip strength. Your forearms will undergo the same motion that your bicep would in a traditional bicep curl, and they’ll feel the same burn!
  • Being an exercise designed for forearms specifically, it will engage every part of your grip muscles, so it’s an essential one to add into your grip strength training routine.

Tips For Improving Grip Strength

As well as isolated exercises, there are some other ways to work on improving your grip strength in all aspects of your fitness routine and daily life.

#1 – Increase the Grip Size

Getting your hands around a bar at the gym is easy- they're designed for you to maintain firm control by being thin enough to get a full grip all the way around. But what if you made the bar thicker?

Well, in short, it would require much more work on behalf of your grip strength to maintain control of the bar, thus emphasising the burn you’d feel in your hands and forearms. This is because you can no longer fully wrap your hands around the full circumference of the bar, meaning that you have to engage your crush grip and support grip more.

You can accomplish this by tightly wrapping a towel around the bar, making it as thick or as thin as you’d prefer. 

If you’d like something a little more permanent (and flashy), you can pick up a grip builder. These will easily attach to a bar or dumbbell to instantly thicken the grip, turning something like a dumbbell bicep curl or a barbell row into compound hand strength exercises.

A study in the Journal of Strength and Conditioning Research showed the impact of this product. The results showed that they “significantly decreased the maximal number of pull-ups completed until failure... corresponding to a 69.5% reduction in repetitions’. 

This suggests that due to the increased grip size, the test subject’s number of reps were drastically reduced compared to their performance on the standard pull-up grip. Why is this?

The answer is that more emphasis was placed on grip strength rather than back strength when the wider grip was in place, improving grip strength. Give it a try and see the results for yourself!

#2 – Use Your Fingers

Typically, when engaged with exercises like pull-ups, seated rows or upright rows, we tend to use our crush grip to keep firm control of the bar or handle. But if you’re wondering how to increase hand grip strength, you need to let your fingers do more of the work! 

A great tip when grip strength training is to disengage your palm from the handle but maintain a kind of hooked-finger grip, combining the pinch and support grip techniques. 

This will shift much of the emphasis from your back onto your forearms, thus attacking both body parts at the same time. Naturally, your grip strength shouldn’t be nearly as strong as your back, so to counterbalance this you should drop your usual weight a little. 

This method of improving grip strength will not only provide your fingers with extra stability and power over time, but will also greatly impact the underside of your forearm. This will in turn make your arms bigger! If this is your goal, check out our ultimate workout guide to how to get bigger arms fast!

#3 – Rotate Your Wrists

A great way to enhance your general hand strength is to incorporate wrist rotations into other upper body exercises. 

For example, a dumbbell curl is designed to impact the bicep. But add in a wrist twist, and you’ve got a compound grip exercise that will work both your biceps and your wrists.

Here’s how to incorporate grip training in a bicep curl:

  • Pick up the appropriately weighted dumbbells in a neutral grip and hold your hands down in front of you.
  • Twist your wrists inwards so that your palms are facing the floor.
  • Perform the curling motion upwards, whilst simultaneously rotating your wrists outwards.
  • When you reach the peak of the motion, your palms should be facing the ceiling. 
  • Perform the inverse movement on the way down.
  • Repeat for the 8-12 reps. 
  • To cool down after these exercises, give these bicep stretches a go to help your muscles recover and prevent injury. 

When it comes down to how to strengthen your grip, incorporating wrist rotations into regular exercises will improve your grip strength significantly, as you will use your crush grip while twisting.

An additional benefit to this tip is that your wrists will gain added stability. This means that during something like a dumbbell bench press for example, you won’t be hindered by shaky or painful wrists stopping you from achieving your best.

#4 – Ditch Your Straps

Lifting straps are a great tool in the gym. They can give you extra stability, reduce the pressure on your wrists and even take some of the brunt of the weight you are lifting. 

Whilst they have a lot of benefits, if you really want to increase grip and forearm strength, it’s time to take them off! 

The absence of supplementary equipment like this is intensely noticeable, and one of the best tips to improve grip strength is to not take shortcuts. Yes, maybe you can’t perform as well without your gear, but without a solid foundation of natural grip strength there’s only so far you can get.

Ditching the straps will isolate your fingers, hands, wrists and forearms and force them to feel the burn. 

That said, a fitting replacement for an actual strap would be using weightlifting chalk on your hands. This will increase the friction in your palms, which means your actual gripping capabilities will be increased without taking any weight away. You will be able to hold onto the bars for longer, which is especially noticeable when doing support grip exercises.

#5 – Train at Home

If you’re wondering how to improve grip strength at home, there are plenty of ways to do it. Anything you do that involves lifting, carrying or pushing, will engage your forearms.

When it comes to any handy work you need to do at home, try to isolate your forearms and hands. This ranges from taking on more bags from your shopping trip so you don’t have to make multiple runs to the car, all the way to manoeuvring heavy furniture on your own (were safe and possible, of course).

It may be uncomfortable at times, but you need to push yourself if you want to see results. Passive methods like these will put your grip under constant stress, so you’re not limiting your growth potential to an hour or two at the gym. 

Additionally, you could use your pinch grip whenever you’d normally use another grip. For example, pinching a set of plates instead of carrying them in your palms would further engage your grip. Just be sure not to drop anything!

The key here is to not go out of your way- incorporate it into your day appropriately. Having said that, if you have a block of free time, there are a lot of surprising household objects to level up your home workouts and help you to increase hand grip strength. We’ll discuss more about how to improve your grip strength at home next. 

#6 – Don’t Forget to Squeeze!

It’s often easy to forget to squeeze your hands and forearms when performing heavy exercises. After all, you’re probably focusing on squeezing your chest, back or whatever the relevant body part may be at the end of your rep!

When considering how to improve grip strength, however, you should think about giving the bar an extra squeeze. Whether you’re lying underneath a bench press about to launch or primed to do a pendlay row, hold on tight!

This will further engage your primary grip muscles when exercising and therefore impact them much more. This will of course provide some discomfort- like creating calluses on your palms, but emphasising this squeeze can turn regular exercises into some of the best compound hand exercises, especially when you’re pulling weights. 

Just remember, if your exercise requires you to hold something with your hands, then there’s a way in which you can use it to benefit your grip training.

#7 - Train Frequently 

Lastly, perhaps one of the best tips for how to strengthen grip is the simplest; train more! If you have issues with a lack of gripping power, there are probably two main reasons for it. 

Many people think that they don’t have enough time to include isolated grip training in their workout regime. But if you want to improve, you can make time! 

A good way to do this is to convert what might otherwise be a time-consuming set into a super-set. A super-set is the act of performing multiple sets back-to-back in quick succession, often dropping weights or switching exercises in between sets. 

Similarly, HIIT (High Intensity Interval Training) workouts are another great way to get a workout quickly! 

However you choose to train, the key is to find a way that works for you. This will make you much more likely to stay motivated and committed! 

How To Improve Grip Strength At Home

We’ve touched on passive methods of how to increase grip strength at home, but another great way to develop your grip would be to go out of your way to perform exercises outside of the gym and inside your living room. 

Here are some of the best hand strength exercises you can try at home!

#1 – Wet Towel Squeeze

Set Up: Take a towel or flannel and submerge it underwater until it’s fully soaked through. 

Starting Position: Grip each end of the towel with both hands and hold it over a sink or bath.

Execution:

  • Twist the towel and fully wring it out with your hands. 
  • Keep twisting until the towel is as dry as possible. 
  • Repeat the process 3-4 times. 

Muscles Used During This Exercise

Primary Mover: Extensor Digitorum Communis  

Secondary Muscles: Flexor Pollicis Longus

Mistakes to Avoid:

Not wrapping your hands all the way around the towel: A great tip to ensure a full range of motion is to roll your wrists as far as they’ll go on each end of the towel before beginning your set. This way you’ll be engaging all of your muscles, from wrist to elbow.

Wet Towel Squeeze Benefits:

  • It’s an extremely accessible hand grip exercise, since all you need is a towel! Why not use one of these best yoga towels and combine your grip training with your yoga practice? 
  • You can really engage your crush grip as you can fold the towel more to make it thicker and more difficult to control.

#2 – Farmer's Walk

Set Up: Whilst you can do the farmer’s walk in the gym with kettlebells (as demonstrated in the video above), you can also use buckets! Take 2 buckets and fill them with water, stones or potatoes. 

Starting Position: Pick up the buckets in each arm and stand upright.

Execution:

  • With your arms by your sides, walk up and down your hall or garden for 2 minutes. 
  • Repeat this motion for 4 sets. 
  • You could continue using the buckets to do a weighted squat and continue your home workout!

Muscles Used During This Exercise

Primary Mover: Traps

Secondary Muscles: Flexor Digitorum Profundus

Mistakes to Avoid:

Having unequally weighted buckets: You should use a measurement method like scales to make sure that your homemade weights are the same as each other to avoid being lopsided! 

Farmer’s Walk Benefits

  • The farmer’s walk, in a home scenario, can be done passively. This means you can fit more exercises into your day without stopping to engage them directly. For example, challenging yourself by carrying extra shopping bags is a great way to passively perform the farmer’s walk.
  • You can utilise a hook-grip to further engage your fingers and enhance their strength.

#3 – Rubber Band Extensions

Set Up: Take a rubber band and wrap it around your finger and thumb joints. If you can’t find a rubber band, you could even use a normal resistance band and simply wrap it around a few more times to make it smaller. 

Starting Position: Close your fingers into a pinch. 

Execution:

  • Expand your fingers as far as they’ll go.
  • Repeat this process 15 times for 4 reps. 

Primary Mover: Extensor Digitorum Communis

Secondary Muscles: Flexor Pollicis Longus

Mistakes to Avoid:

Having the elastic band too low: If the elastic band is too close to your knuckles, it will drastically limit your potential range of motion. You need to place it in between the two end joints of your fingers, and flex them as far back as you possibly can. 

Rubber Band Extension Benefits

  • You can practically do this exercise anywhere- on the train, on your break at work, at home, the list is endless! It is a great way to enhance your finger strength wherever you are. 
  • There are a variety of tensile strengths to choose from in rubber bands, so you can select some that are as tight or as loose as you like to deliver your desired level of resistance. 

FAQs

Why is my grip strength weak?

This could be down to a lot of factors. One answer could be that you simply don’t train them enough, if at all. A solution to this is to simply follow the tips in this article for how to increase grip strength, and incorporate the exercises we’ve listed into your workout routine.

Another potential reason is that you could be suffering from carpal tunnel syndrome. This is when there is an internal pressure applied to the nerves in your wrist resulting in tingling and numbness of the hands and fingers. 

If left untreated, carpal tunnel syndrome can lead to weakness of the wrist and forearm and even permanent nerve damage.

To check if you may be suffering from this ailment, extend your arms forward and flex your wrists so that your hands are hanging down towards the floor. Hold this position for 60 seconds. 

If you feel any tingles, discomfort or numbness, then it’s possible you have carpal tunnel syndrome, and should contact a doctor as soon as you can.

Can you practice grip training everyday?

The short answer is yes! 

Your grip and forearms will generally recover more quickly than other parts of your body like your chest or back, so you can train them more often without suffering from Delayed Onset Muscle Soreness, or DOMs

This is because your grip is used to being engaged frequently, as you use your hand muscles for everyday tasks. This means that they’re more resilient than many other muscles in the body. 

This isn’t to say that rest and recovery time isn’t important, though- it is. Just because you can train your grip every day doesn’t always mean that you should. Sometimes a day or two of rest will actually benefit you more than 7 straight days of intense grip training. 

Before You Go!

So, we hope you’ve learned about the importance of grip strength and how to incorporate grip training into your fitness routine. 

If you think that you have what it takes to start a career in fitness, why not check out OriGym’s range of personal training courses here, or download our free course prospectus to see what we’re all about! 

References

Catharine R Gale, Christopher N Martyn, Cyrus Cooper, Avan Aihie Sayer. Grip strength, body composition, and mortality. International Journal of Epidemiology, Volume 36, Issue 1, February 2007, Pages 228–235. 

Krings, Ben M.; Shepherd, Brandon D.; Swain, Jon C; Turner, Alana J.; Chander, Harish; Waldman, Hunter S.; McAllister, Matthew J.; Knight, Adam C.; Smith, JohnEric W. Impact of Fat Grip Attachments on Muscular Strength and Neuromuscular Activation During Resistance Exercise, Journal of Strength and Conditioning Research: February 2021 - Volume 35 - Issue - p S152-S157

Massy-Westropp, N.M., Gill, T.K., Taylor, A.W. et al. Hand Grip Strength: age and gender stratified normative data in a population-based study. BMC Res Notes 4, 127 (2011).

Written by Harry Griffiths

Freelance Fitness Writer & Enthusiast

Harry is a freelance article writer for Origym. With a degree in creative writing at his back, he writes about all things fitness for our company blog, covering everything from exercise techniques to product reviews. A passionate weight lifter, Harry’s commitments to fitness
and wellbeing extend from behind the keyboard all the way to the gym floor.

Recommended Posts

Download Your 16 week Home Strength Training Programme

Download Your 16 week Home Strength Training Programme