Every time you open a jar, button a shirt or hold a fork, you’re using grip strength. If you have good grip strength, you probably haven’t given it much thought. But grip strength plays an important role in your everyday life.
Grip strength is how firmly and securely you can hold on to things. It tells you how well the muscles in your hands, wrists and forearms are working. Your grip strength determines how well you can pull, hold and lift objects. Grip strength can impact your ability to manage many everyday tasks.
Grip strength can also tell you more about your overall health. Especially as you age, your grip strength can say a lot about how well you are. In general, a stronger grip strength is linked with better health. A weaker grip strength is linked with poorer health.
Measuring grip strength
If you have a hand dynamometer, you can measure your grip strength. Some researchers consider weak grip strength to be:
- Less than 57 pounds for men
- Less than 35 pounds for women
Specific grip strength goals can vary by age, BMI and more. Talk to your care provider about what goal is right for you.
Strengthening your grip
You don’t need any fancy equipment to work on your grip strength. Get a smaller, hollow ball like a squash or racquet ball (something smaller than a tennis ball). Start squeezing. Aim for 10 minutes per hand, twice a day. You can strengthen your grip while you’re watching TV or talking on the phone.
Learn more about grip strength
Talk to your care provider to learn more about how to measure your grip strength. They can also help you learn more about improving it.