By John Valentik, MS, CSCS, NASM-PES, FMS

What if I told you that grip strength is inversely related to your risk of dementia, all-cause mortality, cardiovascular and metabolic disease? Simply put, the stronger your grip, the lower your risk of many of these important medical biomarkers that we track in society today. Before you try and break the hand of the next person you greet, let’s explore the links and how you can start improving your grip strength.

Generally speaking, people know that resistance training is important. If you don’t, read my post here! However, grip strength in itself is a strong correlator to total body strength. Being able to grip something hard generally means that you can lift up and push/pull heavier items. Moving from the obvious, a stronger grip is also linked to better bone density, which for older individuals means a lower likelihood of fractures and falls. Picture a retiree slipping on his or her steps on a cold winter morning. A stronger grip will provide that individual with the ability to grab onto a nearby railing preventing a fall, whereas a weaker grip could be looking at a much dimmer outlook.

When it comes to specifics, grip strength is pretty easy to address. Two easy-to-explain movements include farmer carries and bar hangs. From beginners to advanced and those who may have some shoulder issues, farmer carries would be a good place to start. Simply put, pick up some weights and either walk with or stand with them. These weights should have your attention, but not something you feel you’d drop in five seconds. Hold them and move for 30-60 seconds to start. Perform 2-3 sets and voila, you’ve just worked your grip strength! If you don’t have dumbbells, a heavier bag or suitcase would also be fine. Bar hangs are self-explanatory, but very demanding as this is your entire body weight. Find a safe way to get to a sturdy bar and hold yourself until it becomes challenging and then safely dismount. Again, begin with farmer carries or holds and progress from there.

Most resistance training is going to work your grip to some degree, especially deadlifts, rows, pulldowns, and weighted step-ups or lunges. Remember to start small and build up as you aim to increase your strength. Aim for a frequency of two to three days per week. Not only will you be making better first impressions and opening new jars of pickles with ease, but you will also be setting yourself up for a longer, healthier life!