Why Grip Strength is Vitally Important (and How to Improve It)

Can opening a pickle jar predict how long you’re going to live? Maybe more than you realize! Our grip strength is actually linked to our overall health and is a good predictor of longevity. This simple, yet often overlooked health marker is a great way to tell us more about what’s going on in the body. And the good news is, that even if you don’t have great grip strength, there are easy ways to improve it.

I first mentioned this in passing and I was pleasantly surprised by how many follow-up questions you all had. Grip strength is a bigger deal than most of realize. How well we can grip things is one of the strongest predictors of longevity we currently know of. And unlike so many medical tests, it’s something you can easily check at home. No lab work, no invasive procedures, and no doctor’s visit required.

It’s not about weight, clothing size, or how you look, but strength and function. Plus it’s a good key to how well your nervous system and muscles are working together. I feel like this is one of the most overlooked and empowering health metrics we have. It turns out that training your grip doesn’t just benefit your hands, but your whole body. 

So here’s why grip strength matters, how to know what yours is, and practical ways to start improving it right now!

Why Grip Strength Matters So Much

On the surface, grip strength might sound like a minor detail. After all, how often do we need to twist open an especially stubborn jar lid? But researchers have found that grip strength is a surprisingly powerful proxy for overall health and longevity.

Studies link low grip strength with:

• Higher risk of death from any cause
• Increased risk of heart disease and stroke
• Lower brain function as we age
• Greater risk of falls and fractures

That’s a pretty dramatic list, but it makes sense if you think about it. Grip strength reflects not just the muscles in your hands but your entire neuromuscular system. To squeeze something tightly, your brain has to send a strong signal to your nerves. They then recruit muscle fibers all the way up your arms and into your shoulders and back. It’s a snapshot of your whole-body strength, nervous system health, and coordination.

Grip strength is like a window into overall vitality. Just like lean muscle mass strongly predicts longevity, grip strength tracks closely with how much usable strength we maintain as we age. 

My Own Grip Strength Experiments

When I first started testing my grip strength, I was curious but skeptical that it would tell me something about my health. 

Over time though I noticed an interesting correlation. My highest grip strength measurement was around 140 pounds, and my average is usually in the 120s. I also recently did a biological age test and came out at 21.7 years old, significantly younger than my chronological age. That was enough to get my attention.

I’ve also seen this anecdotally with athletes. Some of the fittest athletes I know, who had grip strength measurements close to 200 pounds, showed biological ages much younger than their actual years. While correlation doesn’t prove causation, the connection is strong enough that I believe it’s more than coincidence.

It also seems to track with day-to-day readiness. For example, I notice my grip strength is lower when I’ve had poor sleep or when my body hasn’t recovered well from a workout. This lines up with the data I see on my Oura ring. In that way my grip strength is a real-time signal of how resilient my nervous system and muscles are at any given moment.

How to Test Your Grip Strength

There are a few simple ways to test grip strength, ranging from techy gadgets to no-equipment options.

1. Dynamometer (Grip Strength Tester)

This is the gold standard and what researchers use in studies. A grip strength tester (also called a dynamometer) measures the maximum force you can exert when you squeeze. They’re relatively inexpensive and this is the one I have. 

A quick warning: the cheaper versions can break if you’re on the stronger side or use them often. Some models also max out at 200 pounds. That’s more than enough for most of us but can be a limit for high-level athletes.

2. Dead Hang Test

No equipment? No problem. Find a sturdy pull-up bar or tree branch and see how long you can hang. Hanging itself is actually a separate longevity predictor, and it also builds grip strength, so you’re getting two benefits in one.

If you’re just starting out, you may only last a few seconds which is still perfectly fine. The goal is to slowly increase your hang time over weeks and months. Being able to hang for 60–90 seconds (or even up to three minutes) is an excellent marker of strength and resilience. My daily average now is about 90 seconds, but I’ve had to work up to that. 

3. Farmer’s Carry

This one is as simple as it sounds. Grab something heavy in each hand, dumbbells, kettlebells, or even two buckets of water will work. Next, walk as far as you can while maintaining good posture. Ideally, the combined weight should be about 50–75% of your body weight.

This test is both a measurement and a workout. Over time, track whether you can carry more weight or walk farther with the same load. 

4. The Jar Test

It might sound simple, but struggling to open jars can be an early warning sign of declining grip strength. If you find yourself constantly asking for help with lids, it might be worth paying attention to your grip health.

Easy Ways to Improve Grip Strength (At Home)

Here’s the best part: you don’t need a gym membership or fancy tools to build grip strength. In fact, you can work it into your daily life in creative ways. One suprising way is to opt for less smartphone use. A 2023 study found that as smartphone use (like scrolling) increases, handgrip strength and functionality decrease.

Hanging (Dead Hangs)

One of the simplest, most effective exercises for grip (and shoulder and spine health) is just hanging. I have a pull-up bar in my house and use it throughout the day. Keep a pull-up bar on the bathroom or bedroom door and use it every time you go by. Start small, even 15 seconds at a time, and build up.

For variety, try active hangs (engaging your shoulders), side-to-side shifts, or knee raises while hanging. It keeps things fun and works your core too.

Farmer’s Carries

Like I mentioned above, this is one of the most functional movements we can do. Carry two heavy objects and walk. I often practice this without even thinking about it when I’m carrying in groceries or hauling things in the yard. When I go to the grocery store I try to park far from the entrance and carry my full, reusable grocery bags back to the car.

If you want to make it intentional, grab two heavy weights or buckets and walk 30–60 seconds. Keep your core engaged and shoulders relaxed. Repeat a few rounds, and you’ll be surprised how quickly you get stronger.

Daily Life Opportunities

Here are some more ways to build grip strength exercises into your everyday routines. 

• Carry grocery bags instead of using a cart.
• Hand-squeeze citrus instead of using a juicer.
• Use a basket instead of a cart at the store (when practical).
• Play on monkey bars with your kids.
• Twist off lids and do more manual kitchen prep when you can.

Rice Bucket Training

This one sounds strange but is incredibly effective. Fill a bucket with rice, stick your hands in, and move them around, squeezing, spreading your fingers, and rotating. Unlike most grip exercises, this trains both the closing and opening muscles of your hands. For an extra challenge, hide some dried beans at the bottom of the bucket and try to get them out with your fingers!

Grip Tools

If you like gadgets, you can get grip trainers, squeeze balls, or even wider grips that attach to dumbbells to make them harder to hold. These aren’t necessary, but they can be fun to experiment with. Something like this works well.

Grip Strength Training in (or Out of) the Gym

If you already lift weights, you’re probably training your grip without realizing it. Any movement that requires holding onto a bar, dumbbell, or kettlebell challenges your grip. Some of the best:

• Deadlifts
• Pull-ups
• Rows
• Kettlebell swings
• Push-ups (these are surprisingly helpful for grip and wrist stability)

If you usually use lifting straps, consider going without them at least sometimes. Let your grip be the limiting factor since it will strengthen faster that way.

And don’t underestimate bodyweight movements. Just pressing your palms into the ground during push-ups or holding a plank engages your hands and wrists in ways that carry over to grip strength. These small challenges, repeated consistently, add up to a much more resilient grip over time.

Nutrition and Recovery for Stronger Grip

Like any muscle-building effort, grip strength improves with the right balance of training and recovery. A few key things to keep in mind:

• Protein: Adequate protein intake is crucial for muscle repair and growth. You can also pair this with amino acids. This brand is my favorite and tastes great. 
• Creatine: This is one of the most well-studied supplements for strength and performance. Many people see noticeable improvements with it and it’s one I prioritize.
• Collagen + Vitamin C: These support tendons and ligaments, which is just as important as muscles when it comes to grip. Truly, we’re only as strong as our tendons and ligaments. You can get collagen here.
• Minerals: Don’t forget about minerals like magnesium and silica for joint and connective tissue health.
• Sleep: Research shows poor sleep leads to a noticeable drop in grip strength. Sleep is where repair and growth really happen.

This highlights an important truth that grip strength isn’t just a muscle issue. It’s a whole-body, whole-lifestyle reflection. If you’re eating well, sleeping deeply, and giving your body recovery time, your grip will likely respond better to training.

The Nervous System Connection

One aspect of grip strength that doesn’t get enough attention is its link to the nervous system. A strong grip isn’t just about strong muscles. Our grip is about the brain’s ability to recruit those muscles efficiently.

This is why fatigue, poor sleep, or nervous system stress can all lower grip strength, even temporarily. It’s also why training grip can improve more than just your forearms. You’re essentially training your body to fire more efficiently, which carries over into everything from athletic performance to daily movement. Researchers found that stronger grip strength has a suprising connection to our mood. Those with better grip strength were 30-47% less likely to struggle with depression than those with the weakest grip strength.

For me, this has been a fascinating area of self-experimentation. On days when I meditate or take steps to calm my nervous system, my grip strength often improves. It’s a reminder that the mind-body connection is real, and the nervous system plays a bigger role in strength than we sometimes acknowledge.

Final Thoughts on Grip Strength

The more I learn about grip strength, the more I see it as a powerful marker of resilience. It’s not about how much weight you can lift in the gym or how many reps you can do, Instead, it’s about the kind of strength that shows up in everyday life. Being able to carry your groceries without strain, open jars on your own, or hold yourself up on a bar are all small signs of health independence. As we age, maintaining functional strength may be one of the best gifts we can give ourselves.

And like many of the important things in life, grip strength is something that doesn’t need fancy or expensive equipment. Just hanging, carrying, squeezing, and paying attention over time can lead to profound improvements. And along the way you’ll be building your nervous system, muscles, joints, and longevity. 

What are everyday ways you use your grip or strengthen it? Leave a comment and let us know!