Trainers Share 6 Grip Strength Tests Every Man Should Be Able to Pass for Better Longevity

It’s no secret that the fitness field has experienced a growing interest in how to increase longevity, and grip strength is one of the strongest indicators. Although fairly simple to measure, grip strength is rarely trained and often overlooked. But if you’ve ever had difficulty holding a pair of kettlebells, a pullup bar, or even heavy grocery bags, it might be worth considering.

Research continues to support grip strength as a longevity biomarker. in one Study Among more than 140,000 participants in 17 countries, every five kilogram decrease in grip strength was associated with a 16 percent increased risk of death from major chronic cardiovascular conditions. one more Study More than 500,000 people found that low grip strength was strongly linked to all-cause mortality, as well as cardiovascular disease, respiratory disease and cancer.

“When you can’t hold weight off long enough, it signals a few things happening in your body: weaker fast-twitch muscles, decreased neuron recruitment, progression to sarcopenia, chronic inflammation, and greater fall and fracture risk,” says Marwa Ahmed, NASM-CPT, running coach and CEO. The Bodymind Coach.

Grip strength is highly trainable, but most people do not take measures to improve it. Read on for simple home and gym-based tests shared by trainers to test your grip strength, as well as how to improve it.

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How to test grip strength

How to do a handheld dynamometer test

“The handheld dynamometer is the gold standard for testing grip strength,” says Curtis Bickham, manager and personal trainer at One to One Fitness Center. Case Western Reserve University. “Found primarily in rehabilitation settings, it’s a device that provides readings in kilograms or pounds of how strong your grip is.”

You can purchase your own digital handheld dynamometer from some online retailers for around $30.

1. Start in a seated position with arms at your sides and elbows bent 90 degrees, keeping your wrists in a neutral position.
2. Hold a dynamometer with a handle adjusted to fit your hand.
3. Squeeze as hard as possible.
4. Repeat and record the best score in 3 attempts.

Target: For men ages 30 to 50, aim to lift at least 110 pounds on your dominant arm. For men ages 60 to 70, staying above 80 pounds on their dominant arm is a good goal.

how to dead hang

1. Grab a standard pullup bar with an overhand grip.
2. Lift your legs and hang for a while.

Target: According to, an average adult should be able to hang on continuously for at least 60 seconds luca hocevar Vigor Ground of Fitness and Performance. Typical goals for men are 2 minutes. Falling in less than 30 seconds is a major danger sign for systemic upper body weakness.

how to carry farmer

1. Pick up two heavy dumbbells or kettlebells, one in each hand.
2. Move forward keeping straight posture.

Target: Lift a combined weight equal to your total body weight for 30 seconds continuously without falling. For example, a person weighing 180 pounds should be able to lift two 90-pound weights.

How to hold a deadlift

1. Pick up a bar and load it with approximately 1 to 1.25 times your body weight.
2. Using a standard grip without straps, you can limit how long you can hold the bar without releasing your grip.

Target: Hold the bar for 60 seconds without dropping it. Holding out for longer than 90 seconds is a sign of elite power.

how to hangboard

“Hangboards are usually available at rock climbing gyms or some of the larger gyms, and it’s one of the best tests for both grip and finger strength,” says Ahmed.

1. Hang from a 20mm climbing edge.
2. Give yourself time before you lose your grip.

Target: Hold for at least a minute or more. Below 15 seconds marks weak points.

How to Do Kettlebell Meals

“Start at 20 percent of your body weight and work up to 30 percent and above,” says chris kadavskyA strength and conditioning coach. “As the load increases, so does your strength, symmetry and balance. I think this aligns the passive patterns in the body for better consistent movement.”

1. Hold a kettlebell in one hand.
2. When your grip starts to loosen, walk for a mile, alternating hands.

Target: Complete the entire mile without dropping the kettlebell.

RELATED: Strength and Conditioning Coach Shares 7 Fitness Tests Every Man Over 40 Should Be Able to Pass

how to improve grip strength

As with building muscle through traditional strength training, progressive overload is the key to improving grip strength. As you get stronger, focus on increasing the intensity of your grip exercises by increasing the time or weight.

“Straps are commonly used by lifters in the gym to aid in a stronger grip with heavier weights; however, they significantly reduce the load on your grip, so there are no adaptations,” says Ahmed. “Aim to minimize strap use if possible, or at least do some heavy reps without the straps and alternate.”

When it comes to exercise, repeating several of the above movements can help improve: dead hangs, farmer’s carries and deadlifts. Other grip strengthening exercises include plate pinches, pullups, hammer curls and wrist curls.