Get a Grip on Life: Understanding Hand Strength and Safe Exercises for Adults

Grip strength is more than just the ability to open jars or shake hands firmly. Clinically, it's a significant indicator connected to frailty, cardiovascular health risks, mobility issues, mental wellbeing, and even mortality. It reflects your overall health, mental state, and independence, particularly as you age. This guide clarifies what grip strength is, its importance, and safe methods to strengthen your hands, alleviate pain, and enhance functionality.

What Exactly is Grip Strength?

Grip strength involves the muscles of your hands, fingers, wrists, and especially your forearms working together to hold and manipulate objects. Strong wrist extensors are particularly important, as they stabilize the wrist during gripping tasks. Grip strength generally includes three main types:

Power Grasp: Squeezing something firmly, like when making a fist or using a handshake.

Pinching Grip: Holding something between your thumb and fingers, such as a key.

Supporting Grip: Carrying items like grocery bags using a sustained isometric hold, where the hand and forearm muscles contract without movement to maintain grip over time.

Why Does Grip Strength Decrease with Age?

Several factors contribute to the decline in grip strength:

 • Muscle loss from aging (sarcopenia)
• Joint stiffness and arthritis
• Reduced daily physical activity
• Health conditions like neuropathy or carpal tunnel syndrome

When grip strength drops, simple tasks such as eating, dressing, or bathing can become more challenging. A weaker grip can reduce your independence and limit your daily activity. Recent research also shows more middle-aged adults are experiencing early declines in function, which makes early prevention even more important.

How Strong Should Your Grip Be?

The table below shows average grip strength values for adults in the U.S., converted to pounds:

These values give you a sense of how your grip compares with others your age.

Safe and Practical Exercises for Grip Strength

It’s possible to improve grip strength at any age without causing strain. Activities like squeezing, pinching, and carrying objects help build grip strength while supporting joint health and short term discomfort is heavily outweighed by long-term benefits when completed as directed by a qualified medical professional. 

Warm-Up and Stretch
Start by rotating your wrists, wiggling your fingers, and gently stretching your wrists, fingers and thumb into extension at a tension that feels comfortable. 

Power Grasp Practice
Perform slow, firm gripping motions to engage the hand muscles. This could be done with a towel, putty, or even while holding items during daily tasks.

Pinching Grip Practice
Try using clothespins or tongs to move small items. This strengthens coordination between your thumb and fingers.

Support Grip Practice
Carry household objects such as grocery bags or small weights for brief periods using a steady isometric grip. Try building up to 30 seconds per hand.

Hand Opening Practice

Secure a household rubber band or hair-tie around your fingers and thumb. With slightly curled fingers, gently open and spread your hand as-if attempting to palm a basketball. Perform this to fatigue, daily.

Flexibility Routines
Stretch fingers and wrists backward and forward, holding each stretch for 15 to 30 seconds. Use the "hook fist" stretch by curling your fingers into a hook shape to increase tendon glide and finger flexibility.

Why Stretching Matters

Stretching the muscles that extend your fingers and wrists helps balance hand movement and prevent pain. Many people focus only on strengthening the flexors, which can lead to overuse problems. A well-rounded routine includes time for flexibility and joint mobility.

Strong Hands Support a Strong Mind

Healthy hands don’t just make daily life easier—they help keep you socially and mentally active. When joint pain or weakness limits your ability to cook, garden, play cards, or interact with others, it can lead to isolation and frustration. Improving hand strength and reducing pain makes it easier to stay engaged with people and the activities you love.

Tips to Reduce Pain and Protect Your Hands

Start gradually, paying attention to discomfort, and using tools designed to reduce strain.

• Begin with light resistance and short sessions
• Stop exercises that cause sharp pain or swelling
• Use comfortable grips or padded tools when needed
• Alternate active days with rest to allow recovery

Simple Ways to Build Strength Throughout the Day

• Use your hands purposefully while doing everyday chores, cooking, or hobbies
• Stretch regularly to maintain range of motion and prevent stiffness
• Try the MetaFlex glove to provide light resistance during daily tasks. It can enhance muscle activation during normal activities like holding a golf club, using utensils, or folding clothes. Because it mimics real-life hand positions, it targets the exact muscles and joints used in those tasks
• Organize your workspace to minimize awkward gripping or twisting

With regular attention to movement, flexibility, and function, your grip strength can improve. And with stronger hands, you’ll enjoy greater freedom and confidence.

Here's a safe, at-home screening protocol to assess grip endurance and functional strength using only a kettlebell or water jug.

🪑 Seated Grip Strength Test (Support Grip Assessment)

Purpose: Evaluate support grip — a real-world isometric hold — as a proxy for functional capacity and overall health.

Protocol:

• Sit upright in a sturdy chair, feet flat

• Hold a 10 lbs kettlebell or gallon of water in your dominant hand. Arm straight down, elbow extended, wrist in neutral.

• Start a timer

• Stop when grip loosens, posture shifts, or 60 seconds is reached

⏱️ Functional Interpretation:

✅ 30+ seconds – Strong grip capacity

⚠️ 15–30 seconds – Mild to moderate decline

❗ < 15 seconds – Possible impairment; training or referral may be appropriate

💬 This support grip test mimics everyday isometric tasks like carrying groceries or lifting household objects — making it not only accessible but functionally relevant.

📈 As supported by literature, grip strength is increasingly used as a low-cost, high-impact biomarker for health screening in both clinical and wellness settings.

Important Note: The information provided in this blog is for educational and informational purposes only and is not a substitute for medical advice. Always consult a qualified healthcare professional before beginning any new exercise program or using any assistive device. Be mindful of personal restrictions or precautions set by your healthcare provider. If you experience pain, discomfort, or any adverse effects during activity or equipment use, discontinue immediately and seek medical attention. If you experience an emergency, contact your local emergency services.

About the Author

Justin Stehr, MSOT, OTR/L, CHT, WCC, CEAS, CPAM

References

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