Why Women Need to Pay Attention to Grip Strength (Like, Now)

When was the last time you thought about your grip strength? Chances are, not recently. But maybe you should. Your grip strength is a powerful indicator of overall health, longevity, and quality of life.

From opening jars to carrying your groceries, strong hands make everyday tasks easier, while also helping you level up in the gym. Still not sold? Studies have even linked better grip strength to longer life expectancy. In short, it’s not just about having a firm handshake—your future self will thank you for training this often-overlooked muscle group.

We asked obé instructor and strength training guru Olivia T. to break down why grip strength matters, how it supports longevity, and which simple exercises can help you improve it.

What Is Grip Strength?

Grip strength measures how effectively you can squeeze or hold onto something. “Grip strength refers to the muscles in your hand and forearm when you grip an object (a dumbbell, your Trader Joe’s haul, etc.),” says Olivia.

More scientifically, grip strength is the force applied by the hand to pull on or suspend from objects and is a specific part of hand strength. Think of it as the power behind your high-fives, your ability to lug in multiple grocery bags without a break, or the difference between styling your hair comfortably or needing a pause mid-blowout.

While this may seem only of relative importance, it’s actually a key indication of longevity and overall well-being. Keep reading to learn more. 

Why Grip Strength Matters—a Lot!

Most women don’t realize how essential grip strength is until their wrists ache while carrying their kid around, or they find themselves handing over a stubborn pickle jar to the nearest helpful soul. “Grip strength is incredibly important and often overlooked and unfortunately tends to decline with age,” says Olivia. “We use our hands for EVERYTHING.”

Grip Strength & Longevity

A 2019 study identifies grip strength as a valuable biomarker for predicting longevity. Lower grip strength correlated with higher rates of all-cause and disease-specific mortality, as well as an increased risk of functional decline over time.

In other words, individuals with stronger grip strength tend to experience better overall health outcomes—ranging from improved mobility and bone density to lower incidence of chronic disease—throughout the aging process. 

This might seem kind of random. Why grip strength? Why not BMI or diet? Well, those come into consideration too. But grip strength serves as a practical, easily measured proxy for a range of complex physiological processes that, when functioning optimally, support overall health and longevity. 

For example, grip strength reflects more than the muscles in the hand. It also tends to correlate with overall muscularity and bone density, neuromuscular integrity (being able to grasp things shows effective communication between the nervous system and the muscles in your hand and arm), healthy daily habits and habitual movement, reduced frailty, and more.

As Olivia explains, “The stronger your grip, the longer you can do pull-ups, carry heavy weights, and withstand longer plank times.” When your grip is strong, you can do the things needed to keep you healthy and strong—the types of things that help you live longer.

This might be getting in the weeds a bit. What you need to know is this: Your grip strength is perhaps the easiest indicator of your overall health and longevity. If you know your grip needs some work, use this as your sign to take it more seriously. We’ve got you.

READ MORE: 3 Proven Ways Exercise Slows Aging—Plus the Best Anti-Aging Workouts

How to Improve Grip Strength

The best part: you don’t need fancy equipment to strengthen your grip. According to Olivia, small, consistent efforts can yield big results over time. Here are her tips.

At-Home Exercises:

• Ball Squeeze: Squeeze a racquetball to flex your hand and forearm muscles. 10 reps / 3 sets.
• Towel Wring: Hold a hand towel on either end, then squeeze and twist the towel. Switch directions. Begin with 20 seconds in each direction; 2 to 3 sets. You can gradually increase the time.

Gym Exercises:

• Farmer’s Carry: Hold a heavy dumbbell or kettlebell in each hand and walk. Begin with 20 seconds and gradually increase up to one minute. 3 sets. This move challenges your grip while firing up your core.
• Bar Hang: Grip a pull-up bar and hang for 20 seconds. Gradually build up to longer! Aim for 3-4 sets. Start with your feet supported if needed, and celebrate every second you add on.

“Here’s a secret,” says Olivia. “Any exercise that involves holding weights, using your bodyweight, or working against resistance helps strengthen your grip.” That means your regular strength classes, lifting sessions, and yoga holds all contribute to stronger hands.

The Best obé Workouts for Boosting Grip Strength

STRENGTH
If you want a direct route to stronger hands, you can’t beat classes that incorporate free weights. Holding dumbbells or kettlebells during squats, lunges, and deadlifts encourages you to engage the muscles in your hands and forearms. Over time, this repeated load increases total body strength while also refining your grip. 

BARRE
Don’t be fooled by lighter weights in Barre classes—holding those small dumbbells for longer reps and pulses can seriously test your endurance. The constant tension builds stamina in your grip, helping train your forearms to withstand longer bouts of effort.

BOXING
While you’re punching, ducking, and weaving, the dynamic movement can help improve coordination and reinforce grip strength in a functional, high-energy setting.

YOGA SCULPT
Yoga isn’t just for flexibility—poses where you support your bodyweight with your hands (like plank, downward-facing dog, or crow) require isometric grip strength, even if it’s just pressing your palms and fingers into the mat. Yoga Sculpt classes sometimes blend yoga postures with light weights, further challenging your grip in new ways.

How Often Should You Do Grip Strengthening Exercises?

The great news is that adding grip work doesn’t have to overhaul your entire workout routine. “You can easily incorporate some of these grip-strengthening exercises in your warm-up routine before a workout,” says Olivia. “Doing these exercises two to three times a week is sufficient.” 

This minimal time investment makes it easy to get started without feeling overwhelmed. Maybe you squeeze a ball while catching up on your favorite show or add a quick set of towel wrings before your strength class. Small efforts add up fast.

“If you practice these exercises consistently, you’ll see your grip improve in just a few weeks. If you continue these efforts, the difference will be quite significant in 6 to 8 weeks,” says Olivia.

Get a Grip on Your Health

Grip strength may not be the first thing you think of when mapping out your fitness goals, but it’s an easy, practical way to support long-term health. And who doesn’t want to feel good as they age?

READ MORE: 3 Pillars of Longevity, According to a Doctor—And How Exercise Helps