Grip Strength Training

What is Grip Strength Training?

Grip strength is one of the strongest predictors of all-cause mortality — a Lancet meta-analysis of 3 million+ participants found that every 5 kg decrease in grip strength increases mortality risk by 16%. Peter Attia considers farmer's carries his single most important exercise. Benchmarks: a strong 40-year-old man should dead hang for 2 minutes; a woman for 90 seconds, declining ~10 seconds per decade.

Is there evidence for it?

How do you do Grip Strength Training?

1. 1.Dead hangs: perform 3 max-duration hangs from a pull-up bar, 3x/week; target 2 minutes (men) or 90 seconds (women)
2. 2.Farmer's carries: walk 40m holding heavy dumbbells/kettlebells (50-75% bodyweight total) for 3 sets, 2-3x/week
3. 3.Add plate pinches: hold two weight plates (smooth sides out) pinched together for 30-60 seconds, 3 sets
4. 4.Use fat grips or towel wraps on dumbbells during regular exercises to challenge grip passively
5. 5.Test grip with a dynamometer every 3 months; target above-average for your age/sex (men >40 kg, women >25 kg)

How long does it take?

15-20 min, 3x/week.

Is it hard to start?

moderate.

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