🧤 Get a Grip - The Hidden Strength Holding You Back in the Gym
- Frank Sinclair
- 6 days ago
- 4 min read
Updated: 26 minutes ago
Ever felt your hands give up before your muscles? You know the feeling, mid-workout, everything’s going great, until your fingers start to slip, your forearms start screaming, and suddenly the bar, dumbbell, or shopping bag you were holding ends up on the floor.
Good news is you’re not weak, it's just your grip strength hasn’t caught up yet.
🏋️♂️ Common “Grip Fail” Moments We’ve All Had
You’re halfway through deadlifts, and the bar starts to roll away.
You’re hanging on during pull ups, but your forearms give up before your back.
You carry all the Sainsbury’s bags in one go (because two trips are for amateurs), and regret it halfway home.
This blog post will show you how to measure your grip strength, tools to help you 'hold tight' in your biggest workouts and some simple exercises to help strengthen your grip at any age. Excited? Let's dive in...
🧠 Why Grip Strength Matters More Than You Think
“Stronger grip, stronger life, research shows your hand strength is linked to longevity, independence, and heart health.”
Your grip might not get much attention, but it’s the foundation for almost every lift.If your hands can’t hold the weight, your bigger muscles never get a fair chance to shine.
But here’s the cool part, strong grip equals strong future and studies show that people with greater grip strength tend to:
Live longer
Stay independent as they age
Have lower risk of heart disease and disability
So yes, holding onto your weights might just help you hold onto your future.
How to Measure Your Grip Strength
Measuring your grip strength is straightforward and can be done one of two ways...
1: Get a Hand Dynamometer: The most accurate way to measure, using a simple electronic device that you squeeze as hard as you can to get a score and give yourself some tangible numbers to work with and improve over time (Order On Amazon)
2: Hang Tough Challenge: Prefer to be device free? Test yourself with a simple (although not easy) grip test you can do on any pull up bar in the gym or even hanging off some monkey bars in you local park.
Time how long you can hold yourself off the ground and see how you rank:
Beginner: up to 30 seconds
Intermediate: up to 60 seconds
Elite: 2 minutes or more
🧤 Tools to Help You Through Tough Workouts
Weightlifting Gloves
Perfect for sore or sweaty hands. They add friction and save your palms.
Liquid Chalk
My personal favourite, keeps your hands dry and your grip solid. Ideal for pull-ups, kettlebells, or barbell work.
Lifting Straps
If your grip fails before your muscles, straps help you push further.Think of them as stabilisers - handy, but don’t rely on them forever.
🏋️♀️ Simple Exercises to Improve Grip Strength
You don’t need fancy kit or a full “grip workout.” Just sprinkle these in when you can:
Farmer’s Carry: Walk while holding dumbbells or kettlebells. Stand tall, stay tight, and go until your grip gives up.
Dead Hangs: Hang from a pull-up bar. Builds grip, shoulder strength, and body confidence.
Tennis Ball or Stress Ball Squeezes: At your desk or on the sofa, squeeze and release. Easy win for hand endurance.
Even 5 minutes, a few times a week, can make a huge difference.
🧩 Think About Grip Within Your Training Sessions
Here’s something most people never consider, the order of your exercises matters so if your session includes several heavy lifts, space them out with movements that give your hands a break.
For example:
Follow a heavy deadlift with a core exercise (like planks).
Slot in a cardio move (bike, jogging, or even dreaded burpees) after a grip heavy row.
Mix push and pull exercises instead of stacking all grip intense ones together.
That’s exactly how I structure my clients sessions whether you realise it or not, so if you train with me don't worry, I've got you covered ;)
✋ Advanced Tip: Play With Your Grip Style
Once you’re comfortable, experiment with different grips to find what feels right:
Overhand grip (palms down): great for back moves, tougher on endurance.
Underhand grip (palms up): easier for some, hits different muscles.
Mixed grip (one over, one under): ideal for heavy lifts and stops the bar rolling.
A small change in hand position can make a big difference in control, comfort, and confidence.
🧬 The Big Picture: Stronger Grip, Stronger Future
“Your grip might be small, but its impact is huge - it’s the bridge between you and your potential.”
Your grip is more than a detail; it’s your connection to every weight you lift and if you build it up you’ll not only train harder but you'll move through life feeling stronger than ever too.
Wanna learn more?
Have a listen to this weeks Voice Of Fitness Reason Podcast where myself and Katie Bulmer-Cooke share our thoughts and wisdom to help you get started with grip strength training at any age:
Final Thoughts
Maintaining grip strength is essential for overall health and longevity, especially as we hit our 40s, 50s, 60s and beyond and the good news is it doesn't have to be complex to make improvements.
Simply measuring your grip strength and integrating simple exercises into your weekly workout routine, you can remain strong and active well into your later years so embrace your grip and you might be surprised by what you can achieve!
Happy gripping :)
FRANK
your Personal Trainer / Regular Monkey Bar Hanger Offerer
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