You probably don’t think about your grip strength on a daily basis, but it plays a huge role in everything from carrying groceries to improving your workouts.
Whether you’re lifting weights, opening jars, or just trying to avoid dropping your phone, having a strong grip makes life easier. Plus, grip strength is often linked to overall health and longevity, so it’s worth giving it some attention. The good news? You don’t need fancy gym equipment to strengthen your grip—just a few simple habits and exercises. If you want to improve your grip and make everyday tasks feel easier, here are just a few ways to build stronger hands and forearms.
1. Start using a hand gripper regularly.
Hand grippers are one of the easiest ways to train your grip, and they’re small enough to use anywhere. Just squeeze and release to build up hand and forearm strength over time. Keep one at your desk or in your car and use it whenever you have a free moment. Even just a few minutes a day can make a big difference in how strong your hands feel. For a challenge, try holding the gripper closed for a few extra seconds before releasing.
2. Hang from a pull-up bar.
One of the simplest but most effective grip exercises is just hanging from a pull-up bar. It forces your hands, fingers, and forearms to work hard to support your body weight. Start with 10 to 20 seconds and work your way up. If you want an extra challenge, try holding with one hand at a time or switching to a towel grip for added difficulty. This type of training improves both endurance and raw grip strength.
3. Carry heavy things (farmer’s carries).
Farmer’s carries involve holding heavy weights in each hand and walking a certain distance. This builds grip strength while also working your core, shoulders, and endurance. Try walking with dumbbells, kettlebells, or even heavy grocery bags. The goal is to hold on as long as possible before your grip gives out. For added challenge, increase the weight or try carrying an uneven load to force your grip to adapt.
4. Use thick-handled equipment.
Thicker handles make your hands and fingers work harder to maintain control, which strengthens your grip quickly. Many gyms have thick-handled dumbbells or barbells, but you can also buy grips that wrap around regular weights to make them thicker. If you don’t have access to these, wrapping a towel around a bar or dumbbell can create a similar challenge. Training with thicker grips forces your fingers and thumbs to work harder, leading to faster strength gains.
5. Train with resistance bands.
Resistance bands aren’t just for stretching—they can also be used to build grip strength. Loop a band around your fingers and stretch it outward to strengthen your hand muscles. You can also use bands for exercises like rows or deadlifts, which force your grip to work harder since the bands create an unstable pulling motion. Adding resistance band training to your routine will improve grip endurance over time.
6. Do deadlifts without straps.
Lifting straps are great for heavy lifting, but if you rely on them too much, your grip strength won’t improve. Training without straps forces your hands and forearms to grip the weight on their own. If you’re struggling with your grip during deadlifts, try using a mixed grip (one palm facing forward, one palm facing back) or do lighter sets without straps to build endurance. Over time, your hands will naturally adapt and become stronger.
7. Try pinch grip exercises.
Most grip training focuses on holding things with a closed fist, but pinch grip strength is just as important. This involves gripping something between your fingers and thumb instead of your whole hand. Hold onto weight plates, a book, or even a thick piece of wood between your fingers for as long as possible. Over time, your grip will get noticeably stronger, making it easier to handle everyday tasks that require finger strength.
8. Use a stress ball or therapy putty.
If you want a simple way to strengthen your grip without needing gym equipment, use a stress ball or therapy putty. Squeezing and manipulating the putty builds strength in your fingers and hands. It’s a great option for keeping your hands busy while watching TV or working at your desk, and it can also help with hand stiffness or tension. The key is consistency—squeezing regularly leads to noticeable improvement over time.
9. Open jars and twist caps more often.
It sounds basic, but opening jars and bottle caps can be a surprisingly good way to test and improve your grip. If you find yourself struggling, it might be a sign that your hand strength needs some work. Instead of avoiding difficult lids, challenge yourself to open them without assistance. If they’re too tight, use a towel for added grip rather than relying on rubber grips. This small habit strengthens the hands and fingers over time.
10. Climb or use a rock climbing grip trainer.
Rock climbing is one of the best full-hand grip workouts out there. It forces your fingers, hands, and forearms to work together to hold your body weight. If climbing isn’t an option, grip trainers designed for climbers can help you build similar strength. These often involve squeezing and hanging onto small holds to mimic real climbing grips. Even using a pull-up bar with different grips can simulate some climbing benefits.
11. Try wrist curls and reverse wrist curls.
Weak wrists can limit your grip strength, so training them directly helps a lot. Wrist curls (holding a dumbbell and curling your wrist up and down) target the forearm muscles responsible for grip. Reverse wrist curls, where your palms face down instead of up, balance out the muscles and prevent imbalances. These exercises might seem small, but they build the endurance needed for better grip control, which will help in both daily activities and workouts.
12. Be consistent and track your progress.
Like any kind of strength training, grip improvement takes time. The key is consistency—do a few grip exercises multiple times a week, and you’ll start noticing improvements in everyday tasks. Keep track of how long you can hold onto a bar, how much weight you can carry, or how long you can squeeze a gripper. Seeing progress over time is motivating and will push you to keep going. Stronger grip strength doesn’t just make life easier—it helps prevent injuries and improves overall fitness.
