From level 7…
To level 70+…
Hands of humanity have been through a lot, haven’t they?
From holding newborns with trembling awe to sealing deals with a handshake that screamed confidence, we had always proved strong without failing.
Some people never fail at life until one day they fail to hold onto the railing of the staircase, and it becomes their first and last failure.
The gripping reality (Pun fully intended)
According to the WHO, falls are responsible for over 7 lakh deaths annually. For older adults, weak grip strength is a sneaky culprit.
Grip strength isn’t just about showing off at arm-wrestling contests; it is a predictor of longevity and overall health.
Weak grip means higher risk of falls, fractures, and losing independence as we age. That is why keeping those hands strong is literally a life-saving skill.
I know many of you are the type who leaves your old age parents at home while you go to work. This might be your reality in the future. So, start doing these exercises today and make your parents and grandparents join in as well.
Two exercises to improve grip strength
To enhance grip strength, focus on exercises that involve carrying, pulling, and hanging. Examples are :
1. Pull down – Doing a seated cable pull
2. Pull-up
3. Farmer’s carry
4. Deadlifts
Below are 2 easy and practical ways to start at home right away:
1. Farmer’s walk
Grab something heavy in both hands (think water buckets, bags of rice, or dumbbells). Keep your posture straight and let those fingers hold on tight.
Standard: Walk with weights equaling twice your body weight.
Example: If you weigh 50 kg, carry two dumbbells weighing 50 kg each.
Reasonable Goal: Carry your body weight for 1 minute (good).
Carry your body weight for 2 minutes (very good).
2. Wall Sit
Goal: Aim for 2 minutes for a strong performance.
Beginner Tip: Start with 30 seconds and gradually increase over time.
These exercises are simple, effective, and require minimal equipment, making them ideal for building strength and endurance at home.
How to test your grip strength?
Grab a heavy grocery bag or suitcase. Can you hold it for 20-30 seconds without struggling? Congrats, you are on track.
Firmly shake someone’s hand. If they compliment your grip (or wince a little), smile and keep going.
Use a grip dynamometer if you want an exact number. An average grip is over 35 kg for men and 20 kg for women between the age of 20 and 50 years.
Hands hold lives – yours and others’. Keeping them strong is about more than fitness; it is about independence and safety.
So keep calm and hold onto life!
