Why Grip Strength Matters

While often overlooked, grip strength is a highly trainable physical attribute that serves as a vital indicator of long-term health. Many individuals fail to prioritize this aspect of fitness, yet it remains a foundational element of functional longevity. Experts suggest incorporating specific, measurable tests—ranging from simple home exercises to gym-based assessments—to gauge your baseline and track improvements.


Professional Assessment Methods

1. Handheld Dynamometer Test

According to Curtis Bickham, a fitness manager and personal trainer at Case Western Reserve University, «The handheld dynamometer is the gold standard for testing grip strength.» Often utilized in rehabilitation, this device provides a precise reading of your grip power in kilograms or pounds.

  • Sit comfortably with your arms at your sides and elbows bent at 90-degree angles, wrists in a neutral position.
  • Adjust the device to fit your hand comfortably.
  • Apply maximum pressure.
  • Perform three attempts and record your best result.

Targets: Men aged 30–50 should aim for at least 110 pounds on their dominant hand, while those aged 60–70 should maintain a score above 80 pounds.


2. The Dead Hang

This test requires only a standard pull-up bar. Simply use an overhand grip, lift your feet, and hold for as long as possible. Luka Hocevar, a fitness professional at Vigor Ground Fitness and Performance, suggests that the average adult should be able to hold for at least 60 seconds. While elite athletes may reach two minutes, falling under 30 seconds typically indicates significant upper-body weakness.


3. Farmer’s Carry

This exercise tests functional endurance. Hold a heavy kettlebell or dumbbell in each hand and walk forward while maintaining an upright posture. Your goal should be to carry a combined weight equal to your total body weight for 30 consecutive seconds without dropping the implements.


4. Deadlift Hold

Load a barbell to roughly 1 to 1.25 times your body weight. Using a standard grip—without the aid of lifting straps—time how long you can hold the bar. A 60-second hold is the target goal, while anything exceeding 90 seconds is considered an elite-level performance.


5. Hangboard Testing

Commonly found in climbing gyms, hangboards are ideal for measuring finger and forearm strength. Hang from a 20mm edge and track your time. Holding for one minute is the target; results under 15 seconds suggest a need for focused improvement.


6. The Kettlebell Mile

Strength and conditioning coach Chris Kadawski emphasizes the benefits of unilateral work for symmetry and balance. Start with a kettlebell weight equivalent to 20% of your body weight and walk a full mile, switching hands as needed. Your goal is to complete the distance without letting the weight touch the ground.


How to Enhance Your Grip Power

Improving your grip relies on the principle of progressive overload, similar to traditional weightlifting. Increase your training intensity over time by adjusting either the duration of your holds or the amount of weight used.

Expert trainers warn against the over-reliance on lifting straps. As noted by fitness professional Ahmed, «Straps are usually used by lifters at the gym to aid in a strong grip with heavy weights; however, they reduce the load on your grip significantly, so no adaptation happens.» By limiting strap use during heavy sets, you allow your forearms and hands to adapt to the stress.

To see consistent gains, incorporate movements like plate pinches, pull-ups, hammer curls, and wrist curls into your weekly training routine alongside your regular deadlifts and carries.