3 Ways to Test Your Grip Strength
Grip strength indicates the muscular strength in your hands, wrists, and forearms, which is crucial for holding onto and stabilizing objects like dumbbells or weight bars. Despite its significance in daily activities, grip strength is often overlooked. Enhanced grip strength proves beneficial in tasks such as opening jars. You can assess it using a dynamometer or a home test with a bathroom scale and subsequently work on improving it over time.
3 Best Ways to Test Grip Strength
Handgrip strength is a cheap and easy-to-perform test, but it may help diagnose early health problems and other underlying health conditions early. The best three methods to test grip strength are:
1. Testing Grip Strength with a Hand Dynamometer
Position your Arm and Hand Correctly
Ensure proper arm and hand positioning using a handgrip dynamometer for accurate results. Hold the dynamometer in one hand, testing each hand individually. Bend the tested arm at a 90-degree angle at the elbow, keeping the upper arm close to your body and the forearm extended away. Place the base of the dynamometer on the heel of your hand (or the muscle under your thumb), with your four fingers resting on the lever of the device.
Squeeze the Dynamometer with Maximal Effort.
Exert maximum effort while squeezing the dynamometer for precise grip strength readings. Ensure correct arm and hand positioning, then begin squeezing the tool entirely. Sustain the squeeze for at least 5 seconds, using a stopwatch or assistance from a friend to time the duration. Maintain stillness in other body parts during the squeeze to prevent any influence on the dynamometer reading. For optimal accuracy, conduct three tests and calculate the average of the results.
Analyze Your Results
Evaluate your results after completing the test on both hands and calculating the average. Compare your scores to established standards to gauge your grip strength.
A grip strength reading of 105 and above is typical for men, with 105 indicating an average grip strength. Women should aim for a grip strength of at least 57, considered moderate; scores above this range are considered good or excellent.
If your score falls below average, take proactive steps to enhance it. Men with a grip strength below 105 may consider incorporating exercises to strengthen their grip. Similarly, consistent practice can improve the score if a woman’s grip strength is below 57.
2. Testing Grip Strength with a Scale
Get the Right Equipment
If a handgrip dynamometer isn’t available, test grip strength at home or the gym with essential equipment. Utilize a bathroom scale, a pull-up bar or hanging board, and a stopwatch. Position the scale beneath the bar or board at a height where your arms fully extend overhead. Test your grip strength for 5 seconds, monitoring with a stopwatch or a friend’s watch while standing on the scale and ensuring an accurate weight reading.
Pull on the Bar With Maximal Efforts
Maximally pull on the bar to test grip strength with a bathroom scale. Stand flat on the scale and squeeze the pull-up bar or hangboard without bending elbows, wrists, or knees. Lift as much body weight as possible using only hand strength. Record the new weight on the scale (less than the actual body weight). For accuracy, average three to five tests.
Calculate Grip Strength
Determine your grip strength by subtracting your weight while gripping the bar from your current weight. The equation is Grip strength (in pounds) = Current weight – Weight while gripping the bar.
For instance, if your current weight is 180 pounds and the weight while gripping the bar is 80, your grip strength is 100 pounds. Record this and monitor your grip strength over time using the same method to track improvements from strengthening exercises.
3. Improving Grip Strength
Do Hand Extensions
Incorporate hand extensions to boost grip strength in your routine. Use a thick rubber band or a specialized tool for this exercise. Place the rubber band near the base of your fingers, then slowly spread your fingers and thumbs away from your palm against the resistance. Hold this position for as long as possible, repeating a few times on each hand. This exercise targets muscles, contributing to a firm grip and enhancing overall hand strength.
Squeeze Wide Barbells
Enhance grip strength using wider barbells. Grab a wide barbell with both hands, ensuring your fingers and thumbs don’t touch when clasped. To intensify, add plates to each side. Aim to hold for 1 minute, repeating for 1 or 2 additional sets.
Use a Hand Gripper
Try using a hand gripper for grip strength. Grab a handheld grip exerciser, squeezing it one hand at a time. Hold a gripper in each hand or focus on one hand, wrapping it around the handles. Ensure grippers have a plastic coating for comfort. Squeeze handles together, mimicking placing the gripper around a barbell. Hold the squeeze as long as possible, and repeat for a few reps with each hand.
The Bottom Line
Incorporating grip strength exercises, such as the handgrip dynamometer, pull-up bar method, and functional assessments, can transform overall fitness. Grip-strength exercisers also offer valuable insights into one’s physical capabilities and provide a practical approach to enhancing hand and forearm strength.
Author Bio:
Nikita is a professional content writer and an editor. She likes to drink coffee and read horror books in
their free time. She has written various articles for news portals, magazines & blogging websites. She has over three years of experience in content writing and has written articles for different niches like health, lifestyle, technology, entertainment, finance, etc. She holds a Bachelor of Arts degree and an internship degree in Professional writing and editing. Follow her journey and advocacy on Twitter @NikitaTank53707.