Why and How to Increase your Grip Strength
As Peter Attia explains in his book, Outlive, grip strength is a key indicator of health as we age. Improving grip strength is one of several ways we can make ourselves stronger and more agile that will pay off as we get older. Why? Because anyone can walk around, get into a car, go up a flight of stairs. What hurts people and sets them back is a stumble, a fall, a bump, losing balance, etc. In these situations, lightning-fast reflexes and strength will make the difference between walking away and a trip to the hospital. The older you get, the easier it is to get hurt and the longer it takes to recover.
In fact, I think we should all learn and practice how to fall, because we want to build those reflexes to prevent us getting hurt some day in the future.
Back to grip strength. It's easy to improve your grip strength. Get a couple of grip strengtheners and keep them in your bedroom, living room, office, and car. Here are the two I use most often:
I like silicone rings, there are several companies that make them:
These rings are great, but they can also stretch the skin of your fingers a bit, which can be uncomfortable. I use a small amount of lotion on my hands, which solves the problem and is good for my hands anyway.
With any grip strengthener, the range of 30-50 pounds is where most of the action is. If you're starting very weak, you might want a 20, but most people can start with 30. I generally use 40 and 50 pound trainers. I've tried 60 and don't get any extra benefit. You're not trying to be a grip specialist, you're just trying to build and maintain good grip strength for the senior decathlon I keep talking about.
I also use the Niyikow cheap Chinese grip trainers, and I like them a lot:
These are comfortable, and you can dial in the resistance. I keep one on my desk and the other near my bed. They have lasted six months, I think they'll keep working for a few years. They have the benefit of not stretching your skin, so I often reach for one of these first.
Try a grip strengthener. Don't overdo it. Take a few months to get up to a mid-range routine, then just use them whenever you go on a walk or take a trip to the mailbox, etc. You'll feel the difference and will be on your way to becoming a senior decathlete!