4 Simple At-Home Exercises To Boost Grip Strength After 60

How Older Adults Can Rebuild Grip Strength Without Gym Equipment

Older adults can restore grip strength through targeted home exercises, according to Layne Nordquist, Senior Vice President of Fitness at VASA Fitness.

Key Takeaways:

• Home-based grip exercises like farmer’s carries and dead hangs improve grip strength.
• Grip strength is a powerful indicator of overall health and longevity.
• Consistent exercise helps maintain function as you age.

The Problem: Decline in Grip Strength

A strong grip is something that typically declines slowly and subtly. It is a solid predictor of bone density, cognitive abilities, longevity, and even your chance of falling and sustaining a fracture. “Grip strength is one of the simplest yet most powerful indicators of overall health and longevity, and fortunately, it’s highly trainable,” explains Layne Nordquist, Senior Vice President of Fitness at VASA Fitness. “Research has found that individuals with greater grip strength tend to live longer, experience fewer cardiovascular events and maintain higher levels of function as they age.”

Home Exercises

Layne Nordquist, Senior Vice President of Fitness at VASA Fitness, shares four exercises:

Farmer’s Carry

“Farmer carries involve walking while holding a challenging weight in each hand. This exercise directly strengthens the muscles responsible for grip while also improving posture, core stability and total-body strength,” Nordquist shares.

Suitcase Carry

“Suitcase carries are similar but use a weight on only one side of the body, creating an added challenge for balance and core engagement,” Nordquist tells us.

Dead Hang

“Dead hangs and timed hangs from a pull-up bar are also excellent options because they place the grip under sustained tension,” Nordquist says.

Timed Hang

This exercise involves holding onto a pull-up bar at home (for a doorway) using an overhand grip, with feet off the ground, arms extended, shoulders engaged, and core activated.

Recommendations

Researchers believe grip strength serves as a powerful indicator of overall muscle quality, physical resilience and the body’s ability to handle stress over time.

Implications

Grip strength is a powerful tool when it comes to your overall body strength and biological age.

Future Directions

Grip strength is highly trainable.

Editorial Kicker

As you know the importance of grip strength, these four at-home exercises restore yours faster than gym machines.