If you’re like most people, you probably want to live not just a long life but an active and thriving life. Did you know that grip strength is an important marker of health and quality of life?
Grip strength is important for a lot more than just opening jars. As an indicator of the health of multiple body systems, there are many reasons why it’s important to improve your grip strength.
As you age, there will be a natural decline in balance, strength, muscle mass, and often bone density. Multiple research studies have shown a correlation between poor grip strength and all of these issues as well as an increased risk of falling and bone fractures.
While the exact reason is unclear, there are some answers that make a lot of sense:
- The maintenance of overall strength and muscle mass as you age is better in people that are more active, but particularly in people that maintain a regular strength exercise routine. If you are lifting heavy things on a regular basis, you are likely challenging your grip strength and as well as your other muscles.
- Strength exercise routines can help to reduce the loss of bone density in women with osteoporosis but also in men and women without osteoporosis
- A stronger grip can help you better catch yourself if you lose your balance, making a fall less likely.
The takeaway here is that improving your grip by just squeezing something is probably not going to have an impact on your total body strength, muscle mass, balance, or bone density.
Here are 2 exercises that help you increase your grip strength while also increasing your total body fitness.
Farmer Carry
The first time you do this exercise, start with a weight that feels a little bit heavy but not one that your struggling to hold. You can do this with a kettlebell, a dumbbell, or bags or buckets with some weights in them.
It’s important to stay tall and keep your shoulders back as you walk.
Farmer carries are great for developing strength in your grip, upper back and your hips. Walking with a load is good for your bone strength and balance as well.
Start the first time by walking until you feel like you’re starting to lose your grip on the weight. Record how long or how far you walked for.
To progress this exercise, you can increase the distance you walk, or the weight you are carrying. If you increase the weight, decrease the distance you walk the first time you do it. Then work your distance back up.
For greater improvements in maximal grip strength, carrying a heavier weight a shorter distance is better. To improve your grip endurance, carry a lighter weight but walk farther.
Changing the grip can be another key way to improve your grip strength with a farmer carry. A fat grip using a towel around the handle of the weight can make a farmer carry more challenging for your grip at the same kettlebell weight.
The first time you do this exercise, start with a weight that feels a little bit heavy but not one that your struggling to hold. You can do this with a kettlebell, a dumbbell, or bags or buckets with some weights in them.
Walking with full shopping bags can make you use a narrower grip but have a lot of real world application that you can easily see.
Step Ups
Step ups are a great exercise for leg strength. As your legs get stronger, you will likely benefit from holding weights to make them more challenging.
This is a great way to maintain your grip strength while you’re improving your leg strength.
Start with 1-2 sets of 8-10 reps. If this feels easy, you can add kettlebells or dumbbells to your step up to make them tougher.
Generally, working in a range of 5 to 10 reps per set is a good place to be.
If you’ve tried these and you’re feeling stuck or they hurt, we can help you!
At Solutions Physical Therapy & Sports Medicine in Alexandria, Arlington, and Springfield, VA, our physical therapists are experts at helping people improve their grip and strength.
Call us at 703-299-3111, or click here to request an appointment.
A member of our team will schedule you an appointment with one of our expert physical therapists.
What happens if your grip gets weak?
- You lose muscle mass and have difficulty carrying things.
- You’re less likely to play sports or work out.
- You’re more likely to fall during daily life, risking fractures and other injuries.
Starting a program to increase your grip strength can:
- Improve your performance playing sports
- Slow your loss of muscle as you age
- Help you decrease your risk of falling
If you want an expert to listen to your unique problems and guide you to success, a Solutions Physical Therapy & Sports Medicine physical therapist in Alexandria, Arlington, or Springfield, VA will create a plan specifically for you.
You’ll feel confident that you have the knowledge and ability to stay active and do all the things you want.
Call us at 703-299-3111, or click here to schedule your appointment and get started.
Working to keep you living your best life,
The Solutions Physical Therapy & Sports Medicine Team
