Train your grip
Squeeze a firm ball or grip trainer to keep your hands and forearms strong.
- How often
- Weekly
- Time
- 5–10 min
- Recommended for
- 13 factors
How to do it
- Use a racquetball, squash ball or adjustable grip trainer. Tennis balls tend to be too big and soft squeeze balls too squishy.
- Squeeze as hard as is comfortable, hold for 3 to 5 seconds, then relax fully.
- Do 10 to 15 squeezes per hand, for 2 to 3 sets.
- Start with low resistance and increase gradually.
- Carrying groceries or weights at your sides for short walks also builds grip.
Why it helps
Grip strength is linked with overall strength and health, and it tends to decline from around middle age. Strong hands and forearms also help you carry, use tools and hold on safely. Training grip is quick and needs little equipment.
Be careful
Skip or go easy if you have hand or wrist pain, arthritis flare-ups or numbness. Stop if you feel pain, and see a doctor or hand therapist if symptoms persist.
Recommended for
Assembly line worker
The same motions, hundreds of times an hour, at the pace of the line.
occupationCarpenter
Hammering, sawing, lifting and kneeling, with sharp tools all day.
occupationDental hygienist
Leaning over patients, fine instruments in hand, eyes inches from teeth.
hobbyGolf
A twisting swing repeated hundreds of times, plus hours in the sun.
occupationLine cook
Heat, knives, hot oil and a ticket rail that never empties.
hobbyMartial arts
Strikes, throws, grappling and joint locks against a resisting partner.
occupationMassage therapist
Your hands are the tool, and your body is the lever behind them.
hobbyMountain biking
Rough trails, steep drops and a lot of jolting through your arms.
hobbyPickleball
Quick lateral steps, sudden lunges and plenty of falls on hard courts.
hobbyRock climbing
Hanging your body weight from your fingertips, often above the ground.
hobbyTennis
Thousands of swings, serves and sprints, mostly on one side of the body.
hobbyWeightlifting
Heavy loads through your back, shoulders and wrists, set after set.
hobbyYoga
Deep stretches and long holds that can push joints past their limits.