The handle thickness is more than just a measure of how closely you can press a hand grip. It is a Important indicator of muscle strength, neurological health and functional capacity. Regardless of whether you lift weights, open glasses or wear food, your handle plays a key role in everyday life and sporting performance.
It is even more important that research is connected to the grip thickness General health resultsIncluding cardiovascular health, mobility in older adults and even durability. In this article we will examine what grip strength is, why it is important and how you can improve it.
What is grip strength?
Grip Is the amount on Violence Your hand and forearm muscles can exercise an object when gripping. It is usually measured with A Handle dynamometer and rated in pound or kilogram of violence.
The handle thickness consists of several components:
- Crush grip – Close your hand against resistance (e.g. gripper).
- Support the handle – Hold a heavy object for the time (e.g. farmer wears).
- Prip grip – Press flat surfaces together (e.g. weight plates).
- Wrist thickness – includes flexion, expansion and rotation.
- Finger – Particularly important for climbers, grappers and lifter.
The handle thickness is driven by the Servant and extensorsSupported by the muscles of the hand and wrist. But don’t be fooled – yours Shoulders, back and even core contribute to the powerful grip power.
Why is grip strength important?
1. Foundation of functional strength
The grip thickness influences almost every composite movement in training:
- Pull -ups
- Crusades
- Ranks
- Kettlebell swings
- Lang dumbbells holds
If your handle fails, your ability to carry out these movements – and progress – suffers.
2. Indicator for the entire muscular health
Numerous studies have found The handle thickness correlates with the total body strengthEspecially in older populations and rehabilitation settings.
After Journal of GerontologyHandle strength is a reliable predictor for Mobility restrictions, disability and mortality In older adults (Rantane et al., 1999).
After a comprehensive 2024 check that was published in which Journal of Health, population and nutritionyour Handgan strength (HGS) Could be a strong predictor for your health – and not just your muscle function. This simple measurement was associated with everything, from diabetes and heart disease to depression, cancer and even early mortality.
4. Improves performance in sports and lifting
From the wrestling to climbing to crossfit enables athletes to keep athletes, devices, control their body weight and reduce the risk of injury with high tension.
5. Supports the daily function
Good grip strength helps:
- Wear food
- Opening glasses
- Lift children or heavy pockets
- Certainly perform household tasks with increasing age
How to test the grip thickness
The gold standard is that Handle dynamometer:
- Set up or sit with your arm at your side
- Press the handle as hard as possible for 3–5 seconds
- Test both hands; Best records of 2 to 3 attempts
Normal handle thicken -benchmarks (adults):
| Age group | Men (KG) | Women (kg) |
| 20–39 | 44–50 | 28–32 |
| 40–59 | 40–46 | 25–29 |
| 60+ | 34–40 | 20–24 |
The values
How to improve the grip thickness
1. Specific grip exercises
2. Connection lifts with grip requirements
3. Tack of duration
Extended handle training:
- Improved Neural drive And Recruitment of muscle fibers
- Improved isometric endurance
- Developed Crushing, pinching, supportiveAnd Wrist thickness
- Increased Common integrity and reduces the risk of injury in elbows, wrists and fingers
4. Reduce the dependency on belts
Use lifting bules only if this is absolutely necessary – this forces yours Servaxes and hands to carry the load.
Who should concentrate on the grip strength?
- Strength athlete: Powerlifters, strong, Olympic Lifter
- Endurance athlete: Obstacle course racing driver, rower, rock climber
- Older adults: To maintain independence and prevent frailty
- Rehabilitation patients: Confident, arthritis affected, postoperative recovery
- General fitness customers: For durability and daily function
Probe grip strength training (2x/week)
Warm up:
Main circle:
- Keep the cross lifting (Fat bar) – 3 sentences x 20–30 seconds
- Panel bark – 3 sets x 10 (right and left)
- Towel clothes or Cable– 2 sentences maximum repetitions
- Wrist – 2–3 climbs in every direction
- The flu closes – 3 sentences x 5 repetitions (progressive resistance)
Completed time:
- Finger extension (Rubber band opened)
- Wrist stretching (Flexor and extensor)
Pro tips for long-term grip profits
- Consistently train But avoid exaggeration – tendons have to be recovered.
- Couples by train from workouts (Back, biceps, strong days).
- Use chalk to improve friction and reduce the tears of the skin.
- Follow the time, load and repetitions– The grave strength improves with progressive overload.
- Same handle with antagonists (extensor) training To avoid injuries.
Diploma
Handle strength is a Small but powerful component of general health and fitness. More than just a level of manual power, it reflects its neuromuscular efficiency, resilience and even durability. By consciously training your handle – through targeted exercises and reduced use – you can not only improve your performance in the gym, but also yours Quality of life outside of it.
References
- Handgan strength as a proposed new important sign of health: a narrative review of the evidence. https://pmc.ncbi.nlm.nih.gov/articles/pmc1077545/
- Leong DP, TEO KK, Rangarajan S, et al. Prognostic value of the grip strength: Findings from the prospective urban rural epidemiology (pure) study. Lancet. 2015; 386 (9990): 266–273.
- Ranten t, et al. Midlife hand grip strength as a predictor of age disabilities. Jama. 1999; 281 (6): 558–560.
- The initial level and change rate of the handle strength forecast the overall mortality in very old adults. Doi:10.1093/aging/AFX087
- Bohannon RW. Griffer strength: an indispensable biomarker for older adults. Clin -Intervantaling. 2019; 14: 1681–1691.
- American College of Sports Medicine. ACSM guidelines for exercise tests and prescription, 11th ed.
