Learn how to improve your grip strength in 30 days.
Grip strength refers to the ability of the muscles in your hand and forearm to generate force and maintain a hold on an object. It is an essential component of many daily activities, such as opening jars, carrying groceries, and using tools.
Grip strength is also important in sports and fitness activities, such as weightlifting, rock climbing, and golf. Having a strong grip can improve your performance in these activities by allowing you to hold onto objects for longer periods and with more force.
The Goal Guys are two brothers (Brendan and Cam Jones) with a YouTube channel with more than 400,000 subscribers. They share videos in which they take on “different goals in fitness and productivity.”
Turns out that Cam Jones had terrible grip strength and decided to address the issue and challenge his stronger brother to a dead hang competition after 30 days. Check out the results.
How to Improve Your Grip Strength in 30 Days
Why would you want to improve your grip strength? As Jones explains, after a quick research, he found a Harvard paper that indicated that grip strength is a particular indicator of overall strength and mortality.
One of the best exercises to improve your grip strength is the dead hang. “Dead hangs also help decompress your spine, stretch your upper body and relieve shoulder pain,” Jones explains. He started his grip strength workouts with these exercises:
- Dead hangs
- Two variations of wrist curls
- Hand grip exerciser
- Fat grip handle – used during normal workouts with dumbbells as well as using them for farmer’s walks
To stay away from injuring himself, he stuck with beginner exercises and, after the workouts, he would do some mobility drills, finger extensions, and kneading the hands through rice.
Aim to do grip strength workout every other day, about 3 times per week.
Check the video to see his entire journey.
In the end, his dead hang improved by 23 seconds, almost 50%. His dynamo meter test also improved, despite feeling sore.
- Right hand – from 78lbs to 87lbs
- Left hand – from 76lbs to 78lbs
The average is between 94-104 pounds.
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The frequency of your workouts depends on your individual fitness level, goals, and the type of exercise you are doing. Generally, it is recommended to engage in at least 150 minutes of moderate-intensity aerobic exercise or 75 minutes of vigorous-intensity aerobic exercise per week, along with strength training exercises at least twice a week for optimal health benefits.
For beginners or those new to exercise, it is best to start with a lower frequency and gradually increase over time. It’s also important to allow adequate rest and recovery time between workouts to avoid injury and allow your body to properly recover.
A general guideline for strength training is to allow at least 48 hours of rest between working the same muscle groups to allow for recovery and rebuilding of muscle tissue. However, it’s important to listen to your body and adjust the frequency of your workouts as needed.
It’s always a good idea to consult with a healthcare professional or a certified fitness professional to develop an individualized exercise program that is safe and effective for you.