For ordinary people, hand strength is closely related to every move in daily life. Finger activities involve 35 muscles in the palm and forearm. Actions such as lifting things, moving heavy objects, and driving are all inseparable from hand strength.

For sports or fitness people, a stronger grip can help you better complete many training actions. Baseball, tennis, golf, and other sports also require good grip.

In daily life, everyone pays too much attention to training programs such as fat loss and body shaping but ignores hand strength training.

Research Related To “Grip Strength”

• Decreased grip strength is significantly associated with an increased risk of cardiovascular disease. For every 5kg decrease in grip strength, the risk of death from heart disease increases by 17%, the risk of stroke increases by 9%, and the risk of heart attack increases by 7%. At the same time, researchers also believe that strengthening the grip strength of patients with cardiovascular and cerebrovascular diseases may help prolong life.
• Grip strength is one of the criteria for judging “sarcopenia”. As age increases, the most obvious decline in body function is the body’s muscle mass, and hand grip strength is the main criterion for judging muscle strength. When the grip strength is less than 28kg for men and less than 18kg for women, it is judged to be sarcopenia. In addition, we mentioned in previous articles that muscles can effectively protect bones. Middle-aged and elderly women should pay special attention here. On the one hand, the calcium content in the body of women will plummet after menopause. On the other hand, muscle mass will also decrease, which is more likely to lead to osteoporosis.

What Kind of Grip Strength Is Qualified?

Passing Standards：

• Men around 40 years old: Grip strength should be 43.5~49.5kg
• Women around 40 years old: grip strength should be 27~31kg

Minimum Standards:

• Adult male: less than 28kg
• Adult women: less than 18kg
• Anything below this level is considered “sarcopenia”.

5 Best Exercises To Improve Grip Strength

• Grip rings and grippers are lightweight, convenient, and relatively inexpensive tools for training grip strength. Practice for 20 to 30 minutes every day.
• Elderly people can often perform grip and forearm strength training by wringing towels at home.
• Use as much force as possible to hold the tennis ball for 5 to 10 seconds, then release and rest for 5 seconds; repeat this action at least 5 times. Tennis balls are not easy to buy, but larger pinballs for children are also available. They are usually sold in small shops around elementary schools.
• Do push-ups with the support of the five fingers of your hand, 10 to 20 times a day. People with cardiovascular disease need to be evaluated by a doctor before considering this exercise.
• You can hold small dumbbells or mineral water in both hands and try to rotate your wrists while lifting the weight up and down to challenge your muscles and coordination.