Why Grip Strength Is Important Than You Think?

Yes, grip strength is important than you think it is. As we are talking on this topic, we can see that as we age, our muscles start getting naturally weakened. For our whole life, we generally focus on body parts like Knees, hips, back, and more. We know that every body part of ours has its functionality and requires strength or training exercises to improve the functionality or the strength of that body part. But the majority of individuals forget or ignore that one body part that actually is more important than you think. (The Grip Strength)

The Grip strength is not just the power to hold something with your hand, it's more than that. According to an article, Grip Strength can tell about your body's overall health.  Low grip strength can indicate a higher risk of disability and functional limitations as we grow older. 

That's true. Grip strength is important when you think it is just for a solid handshake or a nice hold on something with your hand. Stronger grip strength can improve the quality of life in many possible ways, according to a study in which researchers tested the grip strength of different people. Among them, it is found that people who do not have diabetes or high blood pressure have better grip strength than those with people having diabetes, high BP, or both. The researcher quotes that "differences in the grip strength could possibly reflect that difference in the muscle quality of the individual." 

As all of us get older, lipid fats can accumulate in skeletal muscle fibres, which contributes to low muscle quality and also less to metabolic disorders like insulin resistance in human beings. According to NCBI, grip strength is an "indispensable biomarker for older people." 

People who maintain their grip strength properly age more slowly than people who don't. According to Dr. Ardeshir Hashmi (Geriatric Medicine Specialist), grip strength starts declining at the age of 50 or even earlier in some people. But worry now, there are many ways you can help your grip to get strengthened. 

In this blog, we will talk about What causes weak grip strength. How to improve your grip strength? How is it related to your health? Or what are the exercises by which you can strengthen your Grip strength? 

What Causes Weak Grip Strength? Reason Behind It

Generally, poor grip strength (one side) can be due to the nerves in our neck and shoulder getting "Pinched nerve" or getting pressure on them for any reason. 

This pinching issue can be determined by asking some questions:

1. Do you feel any pain in your neck, shoulders, or arms?

2. Do you experience numbness or tingling in your hands or fingers?

3. Do you often drop light objects (5 pounds or less) without meaning to frequently?

4. Have you had any recent injuries or accidents?

Nerve entrapment issues, also known as Pinched Nerve, such as carpal tunnel syndrome, can result in weakened grip strength. When the nerve has an abnormal amount of outer pressure on it, it can produce pain, muscle weakness and even numbness, affecting grip strength and resulting in poor grip strength. Tendon problems in the elbow and forearm can also cause grip weakness. Conditions like golfer's elbow and tennis elbow, often caused by overuse or lack of use, lead to pain that can eventually weaken your grip.

Not using your grip, not training it properly, or improper functioning can lead to grip strength weakness. If you don't work out regularly or your daily activities don't require a strong grip, your grip may weaken over time due to lack of use.

Way to Improve Grip Strength? How to Improve 

So, you're finally ready to improve your grip strength? Worry not; we will help you out!

According to our research, the best way to improve grip strength is simple, you have to pick up heavy things and hold. Despite your age, gender or activity level, you do, start to lift and carry heavy things and make it a regular activity in your daily life. Bags, chairs, gym equipment, or even books all require a lift and can put some strain on your body. By practicing regularly and with different types of carries with weights at home or gym you will not only be able to improve your grip strength but also your entire body as well. 

But wait, what are the types of carriers? 

Types of Carries: 

1. Rack Carry

2. Overhead Carry

3. Farmer's Carry

4. Bottom-up Carry

Exercises to Improve Your Grip Strength? 

Here are some basic exercise you can do at home to help you improve your Grip Strength:

1. Tennis Ball Squeeze

Squeezing a tennis ball might not sound or seem like an exercise, but it benefits your grip strength. Ball squeezing is a great way to engage your forearm, wrist, and finder and improve your crush Grip. We recommend using a smiley ball or foam stress ball for this exercise. 

Here are the steps to do this exercise properly:

Step 1: Hold the ball in your hand. Your elbow should be bent at a 90-degree angle. Step 2: Use your fingers to squeeze the ball as hard as possible. Note: Do not use your thumb for this exercise. 

Step 3: Hold the ball at a squeeze position for approx 5 seconds and then release it. 

Step 4: Hold and release 10 times. You can make this exercise a daily habit and do it 5 - 10 times a day or even more. Follow the same steps from 1 to 3 with your left hand. 

2. Towel Wringing

This exercise helps improve your crush grip and the strength your muscles need for the support grip. Start this exercise with a small handkerchief or a face towel. Here are the steps for the towel-wringing exercise. 

Step 1: Take a wet towel and hold it horizontally with both your hands.

Step 2: With the help of your hand, twist the towel in opposite directions to wring out its water. 

Step 3: This will help you improve your crush grip and your forearm strength. Do it 5 times. 

3. Reverse Wrist Curls

Reverse wrist curls exercise helps increase forearm muscles and grip strength. 

Step 1: Sit upright on a bench and grip a barbell with both hands using an overhand grip (palms facing away). Alternatively, you can use dumbbells, holding one in each hand.

Step 2: Lean slightly forward and place your forearms on your thighs, ensuring your wrists extend just beyond your knees.

Step 3: Keeping your forearms stable on your legs, lift the weight by flexing your wrists backwards.

Step 4: Gradually lower the weight, allowing your wrists to curl downward in a controlled motion.

 Step 5: Perform 2-3 sets of 10-15 repetitions, maintaining proper form throughout.

4. Farmer’s Carry 

The farmer's carry is a great exercise to enhance grip strength while engaging the forearms, biceps, triceps, and core. You can perform it using dumbbells or kettlebells.

Step 1: Select a pair of heavy dumbbells or kettlebells—choose the heaviest weight you can carry while maintaining good form.

Step 2: Stand tall with your shoulders back, chest up, and core engaged.

Step 3: Walk approximately 30 to 40 yards before turning around and walking back. If this feels too easy, consider increasing the weight.

Step 4: Perform 3-4 rounds to maximize the benefits.

5. Plate Pinch

The plate pinch is a great exercise to develop pinch grip strength, targeting the fingers, thumbs, and forearms.

Step 1: Position a 5- to 10-pound weight plate upright against your leg.

Step 2: Squat down and grip the plate by pinching it—place four fingers on one side and your thumb on the other.

Step 3: Stand up while holding the plate, keeping a firm grip for 10 to 15 seconds before lowering it back down.

Step 4: Repeat 10-20 times on each hand. To increase difficulty, try using heavier plates or walking while holding the weight.

6. Dead Hang

The dead hang is an effective exercise that strengthens the forearms, hand muscles, and wrist flexors, enhancing your support grip.

Step 1: Stand under a pull-up bar with your back straight. Reach up and grasp the bar with an overhand grip (palms facing away), keeping your hands slightly wider than shoulder-width apart.

Step 2: Lift your feet off the ground and hang with your arms fully extended, engaging your core. Hold this position for 20 seconds or as long as possible.

Step 3: Lower yourself and rest before repeating for 5-10 sets.

7. Pull-ups

Pull-ups are a powerful exercise that build grip strength while targeting the arms, shoulders, chest, and back. If you're new to pull-ups, start with dead hangs to develop foundational strength before progressing to full reps.

Step 1: Stand beneath a pull-up bar with a straight posture. Reach up and grasp the bar with an overhand grip, keeping your hands slightly wider than shoulder-width apart.

Step 2: Engage your core, bend your elbows, and pull your body upward until your chin reaches or slightly clears the bar. Avoid swinging for better control.

Step 3: Slowly lower yourself back to the starting position in a controlled manner.

Step 4: Begin with 3-5 reps and gradually increase to 10-12 as you build strength.

8. Hand Grippers

A hand gripper exercise is an effective way to build strength in your hands, wrists, and forearms. This simple yet powerful tool provides resistance to challenge your grip muscles.

Step 1: Hold the hand gripper in your right hand, placing four fingers on one handle and your thumb on the other.

Step 2: Slowly squeeze the handles together, applying firm pressure, and hold the position for a few seconds.

Step 3: Release the grip in a controlled manner, avoiding sudden movements.

Step 4: Perform 10 repetitions on each hand, increasing resistance or reps as your strength improves.

9. Traditional Indian Fitness Equipments

Ancient Traditions fitness tools like Mudgar, Gada, Indian Clubs, Persian Meels and samtolas have been used from ancient times to develop exceptional muscle strength, mobility, flexibility, mind coordination, Grip Strength and more. These wooden equipment implement & engage multiple muscle groups of our body simultaneously, requiring controlled movements that enhance wrist stability, grip strength and forearm power.

Regular training with these wooden tools helps improve grip endurance and enhance body mobility, core stability and overall upper-body strength.

If you want to start learning "How to exercise with Traditional Indian Fitness tools like Mudgar", you can contact Mudgar Club at +91 7455078559 or simply mail at support@mudgarclub.com. Start your fitness journey today!

How Grip strength related to your Health?

To measure grip strength, a device called a hand dynamometer is used. This tool is simple: you need to squeeze the device as hard as possible.

Understanding the relation between grip strength and health is pretty simple. The higher grip strength indicates better health, while lower grip strength is often associated with poor health. The exact cutoffs are still debated and vary based on age, BMI, and other factors. However, researchers in at least one study define weak grip strength as:

• Less than 26 kg (57 pounds) for men and people assigned male at birth (AMAB).

• Less than 16 kg (35 pounds) for women and people assigned female at birth (AFAB).

Until you start losing grip strength, you probably never realize its importance.

Our hands play a vital role in countless daily tasks. Whether picking up a glass of water, eating with a spoon, or writing with a pen, all of these actions require dexterity and strength.

Here is a breakdown of some ways your grip strength is related to your health or over all body. 

1. Muscle Strength: 

Grip strength is a very crucial indicator of how strong the rest of the body is. Maintaining muscle strength is essential for your body balance, mobility and endurance. 

A muscular muscle strength means you can do all the basic activities of life and keep up with the world. A key factor in losing muscle strength due to ageing is gradually replacing muscle with fat. This condition is called Sarcopenia. If you feel a decline in your grip strength or weakness in your arms or hands, it is a strong signal of muscle loss or muscle strength decline. 

Studies show that grip strength is a strong indicator of mobility. A man with a grip strength below 82 pounds and a woman below 46 pounds are more likely to face mobility issues. 

Muscle strength weakness increases the risk of muscle fractures and impacts overall health. 

2. Immune Health:

As you age, the immune system starts to weaken naturally, making it more prone to infections. This process is known as Immunosenescence. In other words, ageing reduces your body's ability to fight illness.

Studies show that Lower muscle mass further damages your immune system, leaving you less equipped to combat viruses and bacteria.

Additionally, people with weaker grip strength are prone to experience more severe symptoms and complications, putting themself at a greater risk of hospitalization.

3. Chronic disease risk:

Weak grip strength can also be an early warning sign of an increased risk for chronic diseases. This is partly due to reduced muscle mass, which makes physical activity more challenging, often leading to a sedentary lifestyle and increased frailty. As a result, the risk of chronic conditions rises, including:

• COPD (Chronic Obstructive Pulmonary Disease)

• Diabetes

• Heart disease and heart failure

• Obesity or being underweight

4. Mental health:

The impact of decreased grip strength extends beyond physical health. It also affects mental well-being. Since weak grip strength signals overall muscle loss, it often reduces mobility. Over time, this can result in social isolation, which takes a toll on mental health.

You may feel isolated if you cannot go out, spend time with loved ones, or engage in activities that bring you joy. Isolation negatively affects both cognitive and emotional health.

Research has linked weak grip strength to:

• Cognitive impairment (including memory issues, confusion, and slower processing)

• Depression

• Sleep problems

5. Longevity

When you put it all together, grip strength is a powerful indicator of overall health and longevity. In many ways, it can even provide insight into future health outcomes.

Weaker grip strength is linked to frailty and a higher risk of serious complications. Over time, as these conditions and hospitalizations add up, they take a significant toll.

The good news? The reverse is also true. Those with muscular grip strength tend to stay active and independent well into their later years. Even better, simple exercises can help maintain and even improve grip strength, supporting overall health and mobility.

Conclusion: Why Grip Strength Is Important Than You Think

Grip strength is more than just having a good handshake. It is more important than you think it is. Grip strength can be a key indicator of your overall health. In our blog, we have shown studies that show weak grip strength is linked to muscle loss, mobility issues, chronic diseases, and even mental health problems. As we start getting older, maintaining a good grip strength can be very helpful for us to stay active, independent and healthy. We have also talked about the various exercises by which we can improve grip strength. Regular workouts like lifting, carrying, and sqeezing can help in strengthening your grip. So, at last, don't overlook your grip strength; start training it today for a healthier life in the future!