Welcome back to “Hey Coach Darren” – the weekly advice column where I’ll be sharing my top three tips on a different topic each week, inspired by real-life scenarios from our current members (and you)!
Grip strength might seem to be a minor detail about a person, but recent studies are showing it’s much more than just a measure of hand strength. In fact, grip strength is being recognized as a valuable indicator of overall health, fitness, and even longevity. While it doesn’t often come up in conversation, grip strength plays a significant role in everything from daily functional strength to key health outcomes as we age.
This week, a FitTRAC member reached out after overhearing a conversation at work about grip strength. She’s put years into fitness and feels stronger than many her age but wasn’t sure how grip strength fits in. Here’s what she asked:
“Hey Coach Darren, I overheard a conversation at work about grip strength and its relation to health, and I wanted to chime in since I’ve been working hard at FitTRAC and feel stronger than the average 50-year-old woman. But this was the first time I’d heard about grip strength as a health measure, so I wasn’t sure what to add.
Is grip strength something I should be tracking, just like body weight, strength, or other fitness goals? And if it is important, are there specific exercises or ways to measure it?
I’d love to know more about its benefits and if it’s worth focusing on.”
Great question! Here are my top three insights into why grip strength matters and whether it’s something you should be tracking:
- Grip Strength as a Key to Overall Health and Performance: Believe it or not, grip strength is increasingly being used as a marker for overall health and longevity. Studies have shown that lower grip strength can be linked to a higher risk of health issues, including cardiovascular disease, metabolic issues, and even certain cancers.
One reason is that grip strength reflects more than just hand strength—it’s also connected to the body’s overall muscular health and endurance. Strong grip strength may indicate better function and resilience throughout your body, making it a useful measure of health to consider alongside other performance metrics.
A strong grip can also indicate good bone density and joint health, especially as we age. Exercises that build grip strength often require the use of larger muscle groups, which can stimulate bone growth and improve joint stability. Incorporating grip work into your routine can be a proactive way to support long-term bone health, which is essential for maintaining an active and independent lifestyle (see tip #3 for this).
- Functional Benefits for Daily Life and Aging: Grip strength impacts more than just exercise; it’s crucial for everyday tasks like carrying groceries, opening jars, and even preventing falls.
As we age, maintaining grip strength can significantly enhance quality of life and help with independence. For example, having a strong grip can help you stabilize yourself during activities that require balance and coordination.
Targeting grip strength alongside other goals can support your functional fitness, allowing you to move more confidently and reduce injury risks as you age.
- Simple Ways to Build Grip Strength Throughout the Day: Building grip strength doesn’t require a big time commitment or a specialized workout. You can make significant progress by incorporating small, consistent actions into your daily routine.
For example, carrying heavier grocery bags, holding a bar or sturdy ledge in a hanging position, or even squeezing a stress ball can strengthen your grip over time. These activities don’t just improve grip—they also engage your forearms, wrists, and larger muscle groups, building up overall endurance and stability.
You could also try holding a weight in each hand and walking for a short distance, also known as a “farmer’s carry,” to build grip strength and support coordination. By gradually working these exercises into your routine, you can build up grip strength while supporting your other fitness goals, all without needing to add a full workout dedicated to it.
Grip strength is indeed worth paying attention to! Adding even a little focus on grip strength can support your overall health and help you stay strong, confident, and injury-free.
Stay tuned for next week’s “Hey Coach Darren” where I’ll be sharing more valuable tips to help you become happier, healthier, and stronger.
Stronger Together,
Coach Darren
PS-
Do you know your grip strength? Here are some useful charts if you know it:
Grip Strength Norms for Men and Women by Age
If you don’t know it, just click ‘More Info’ and we can set up a time to test it!