For my 70th birthday (in less than 6 months), I aim to do 7 pull-ups. I am just past one week into the Pull Up Revolution program and have realized something significant. My grip strength stinks. I am strong, but my hands are not.
Pull-ups are the ultimate test of upper body strength and overall fitness, and they’re not just for the young and the daring. Older adults, I consider myself right in that pack, I can rock the pull-up game, and it all starts with a firm grip! I didn’t know the importance of grip strength until I spoke with the founder of Pull Up Revolution, Angela Gargano. She has competed in Ninja Warrior and knows a lot about the importance of grip strength.
In this post, we will dive into why grip strength is your secret weapon for conquering pull-ups, no matter your age. Additionally, grip strength is the secret harbinger of your overall fitness.
The Role of Grip Strength in Pull-Ups and More
Grip strength is the force applied by your hand muscles to hold onto an object. Think of that jerk who felt they had to crush your hand during a handshake in a show of power. Girls, you know what and who I’m talking about.
In the context of pull-ups, it’s the force needed to maintain your grip on the pull-up bar. The importance of grip strength, which I am now keenly aware of in mastering this exercise cannot be understated. Good grip strength provides:
- Stability and Safety: A strong grip ensures you maintain a secure hold on the bar, so you don’t slip or fall during the exercise. By holding the bar equally, you also protect your shoulders from injury.
- Efficiency: A solid grip allows for efficient energy transfer during pull-ups. You can focus on using your other muscles, instead of expending energy on maintaining your grip. That is my big nemesis.
- Progression: Without good grip strength, it’s challenging to progress in your pull-up training. A weak grip can limit the number of repetitions you can perform or even the ability to hang on the bar.
It’s Particularly Challenging for Older Adults
Older adults, due to the natural aging process, often face unique challenges when it comes to grip strength and pull-ups:
- Loss of Muscle Mass: Aging leads to a gradual loss of muscle mass, which includes hand and forearm muscles. This can result in weakened grip strength, making it difficult to perform pull-ups. I have noticed the pads on my hands (and feet, too) are not as dense as they once were. I feel the bar when I grip it, and frankly, it hurts.
- Joint Stiffness and Arthritis: Joint stiffness is more common as we age, making it harder to maintain a secure grip on the pull-up bar. I am lucky that I don’t have any finger or joint arthritis.
Strategies to Improve Grip Strength for Older Adults
If you don’t track it, you don’t know it
It’s not all doom and gloom. There are strategies to improve grip strength and enhance the ability to do pull-ups if that’s your jam. Even if you don’t want to compete in Ninja Warrior, as an older adult you want to have a good grip. Here’s how:
- Dedicated Grip Training: Implement grip-specific exercises into your fitness routine. This includes using grip strengtheners, squeezing stress balls, and incorporating farmer’s carries with weights.
- Wrist and Forearm Mobility: Regularly perform wrist and forearm mobility exercises to combat stiffness and improve flexibility in the joints.
- Monitor your Grip Strength: I have a Gripx Electronic Hand dynamometer to measure grip strength. My strength today was 52.2 lbs (right hand), and 58.4 lbs (left hand). This is something I am going to track, similar to chair sit-to-stands that I do with my class monthly. If you don’t track it, you don’t know it.
Conclusion
Grip strength is a fundamental aspect of successfully performing pull-ups, and its significance is even more pronounced for older adults like me. By understanding the importance of grip strength and implementing targeted training methods, you can achieve your pull-up goal or improve your overall grip strength for a stronger you. It’s never too late to start working on your grip strength.
If you are interested in attending a grip strength class next week, October 24th, Tuesday at 8 a.m. Pacific Time via Zoom, put in the comments below and I will send you information and a link. We will be using Therapy Putty, for the class. If you don’t have Putty, feel free to join us and have a dish
Additional Resources:
