Hand grip strengthening exercises has numerous benefits that include enhancement of grip strength, improvement in dexterity, increased strength endurance, betterment in athletic performance and even relief stress, while also aiding in injury prevention and rehabilitations.
When it comes down to all the things that we hold in our hands, there are mainly four defined forms of gripping, which requires different techniques and muscles which are crushing, pinching, supporting and extension.
How Do I Test Grip Strength?
To do this 100% accurately you need a handgrip dynamometer for yourself, which is going to measure the maximum isometric strength of the hand and forearm muscles as well. To get an accurate reading thoroughly, you should also perform three times squeeze on both of the hands.
Almost all physiotherapists and general practitioners would definitely have – but you can also purchase them cheaply too.
To get a thorough and exact truer reflection of grip strength, a pinch strength test which measures the grip as maximum isometric strength of the hand and forearm muscles when performing a pinching action. Based on many tests across different age, fitness levels and athletic abilities, they have also produced a guide to get expected scores for adults in both kg and lbs too.
These are the average scores of each hand. Remember, this is not at all a measure of general strength but a average strength scoreboard:
- Excellent: >141 lbs (>64kg)
- Very good: 123-141 lbs (56-64 kg)
- Above average: 114-122 lbs (52-55 kg)
- Average: 105-113 lbs (48-51kg)
- Below average: 96-104 lbs (44-47kg)
- Poor: 88-95 lbs (40-43 kg)
- Very poor: <88lbs (<40kg)
If you’re looking for a more low-tech solution to measure your grip strength and gauge improvements, simply grab the heaviest dumbbell you can lift in the gym and, while supporting your body by gripping a handrail or squat rack with the opposite hand, time how long you’re able to hold a dumbbell or anything else at waist height before your grip gives out. Take rest for at least 1-2 minutes before repeating on the opposite side. Again, this is not an accurate indicator of overall general strength, but a simple and easy way to both test (and simultaneously improve) the strength endurance of the muscles involved in gripping.
Top Benefits of Hand Grip Strengthening Exercises
Increases the power to lift heavy objects
The most obvious benefit is a stronger grip exercise by making it much easier to perform everyday tasks like lifting, carrying, and grasping objects without any hassle even if it is heavy like carrying grocery bags, lifting and carrying kids, and many other daily activities.
Improves the quality of life
With improved grip strength, quality of life will be improved for the betterment because the users will be able to perform their daily chores or tasks without any much effort. The productivity of people will automatically enhance because they will hold objects properly without any insistence.
Athletes and sports performance is upped
Many sports such as tennis, golf, baseball and basketball rely heavily on grip strength and wrist stability mainly. And as we already know a strong grip is crucially required for success in many sports.
Growth of forearms
Strong forearms are not only good for functional but also contribute to overall upper body strength. Experts often say that hand gripper training exercises will not only just improve grip strength but also can contribute to overall upper body strength.
Boosts mental health
When your body is strong then you automatically start thinking that you are strong enough which will simultaneously boost your mental health by keeping you thinking that you are strong and can do whatever it takes.
Boosts a healthy heart
Exercising keeps your heart healthy, you must have heard this often before as well so it doesn’t need further explanation or theory to prove that. It pumps blood to our heart based on hand isometric training.
Reduces stress or anxiety
Stress has the crux of several diseases in this fast-paced world. The hand grip strengthening exercises can help in reducing unnecessary stress because it activates the muscles of the wrist and hand. As when the muscles are relaxed, stress is also reduced significantly.
Resistance to pain
It is very obvious that if hands and wrist muscles are strong due to exercise then there will be very less chances of pain. Additionally, it can prevent muscle injury or pain.
Enhances dexterity
Grip exercises can significantly improve fine motor skills and hand coordination, and could be beneficial for activities like typing on the keyboard , playing musical instruments and crafts.
Rehabilitation and prevention of injuries
Hand grip exercises are often used in physical therapies too as to help recover strength and function after injuries or surgeries. Under proper guidance of a healthcare professional, hand grippers can be a valuable tool in rehabilitating the hand.
Final Thoughts
Overall health and wellness are boosted with different grip strengthening exercises. Hence, the incorporation of healthy grip exercises performed through the right tools and exercises ball device which can prove to be advantageous for the one.
Incorporating hand grip strength exerciser into daily routine.