Why Grip Strength Matters More Than You Think

Grip strength is more than just “how hard you can squeeze.” In Australia, researchers have measured handgrip strength in thousands of adults and found that it relates to how strong your body is overall and how well you age (Louise Myles, 2024; Roberts et al., 2011). In the gym, strong hands help you lift heavier, pull more, and carry things without your grip giving out first.

For many of our adult clients, grip strength is a great “health check‑in” that’s easy to improve with simple exercises like dead hangs and farmer’s carries.

How Strong Should Your Grip Be?

Australian studies show that grip strength changes with age and sex, but it also depends on your height and body size (Roberts et al., 2011; Myles, 2024). Rather than obsessing over exact numbers, it’s more useful to think in simple ranges:

• For most men in their 30s–40s, a comfortable grip on a handgrip dynamometer around 35–50 kg is typical for an active person, with higher values above that range being “strong” (Roberts et al., 2011; top‑end ranges from general norms).

• For most women in their 30s–40s, a comfortable grip around 20–30 kg is common, with higher values being well above average.

If you don’t have a dynamometer, a simple in‑gym benchmark is:

• Can you hold your bodyweight in a dead hang for at least 20–30 seconds?

• Can you deadlift or carry a weight that feels challenging but controlled without your grip failing first?

If you’re struggling well below those, grip is likely a limiting factor and worth training.

Dead Hang Benchmarks You Can Use

A dead hang is where you simply hang from a bar, letting your bodyweight hang through your hands and shoulders. It tests grip endurance, shoulder control, and how well your body tolerates this load.

• Beginner (getting started): Aim for 10–20 seconds of a clean hang, 2–3 sets, two days per week.

• Intermediate (solid): Aim for 30–60 seconds clean hang. This is a good general standard for most recreational gym‑goers.

• Strong / advanced: 60 seconds or more in a strict dead hang indicates good grip and upper‑body endurance, especially if you can repeat it for several sets.

If you’re heavier, your time may be shorter even if you’re very strong; the key is progress and consistency, not just the number.

Farmer’s Carries: Strong Grip, Strong Core

A farmer’s carry is simply picking up something heavy in each hand and walking with it. It’s one of the most practical exercises for building grip, posture, core strength, and work‑capacity (TWL Journal, 2021; Iron Revolution, 2015).

A simple way to use it:

• Choose a weight in each hand where the last 10 metres feel hard but you can still walk with good posture.

• For many adults, starting around 50–60% of your bodyweight per hand is a safe and effective starting point, then gradually increasing load and distance (e.g., 20–30 metre carries for 2–4 sets).

• If you’re new, you can also add a 10–15 second static hold at the end of each carry to focus specifically on grip (Iron Revolution, 2015).

In our gym, a good, realistic goal is to be able to carry a challenging weight for 20–30 metres without your grip failing or your shoulders rounding forward.

How To Add This To Your Training

A simple weekly plan for grip and carry strength:

• Dead hangs: 2–3 sets, 20–60 seconds, 1–2 times per week.

• Farmer’s carries: 2–4 sets of 20–30 metres, 1–2 times per week, increasing load or distance over time.

Remember, grip strength is not just about “how hard you squeeze.” It’s about how well your whole body can handle load, stay stable, and move through the day with control and confidence.

Myles, L. (2024). Handgrip strength of Australian adults. ResearchOnline@JCU. https://researchonline.jcu.edu.au/83172/

Roberts, H. C., et al. (2011). Handgrip strength: Age and gender stratified normative data in a community‑based Australian population. BMC Research Notes, 4, 127. https://doi.org/10.1186/1756-0500-4-127

TWL Journal. (2021, November 11). The farmer's carry: How and why you should do it. https://blog.twl.com.au/farmers-carry/

Iron Revolution. (2015, November 8). Strongman training – Farmers carries and other carry variations. https://ironrevolution.com.au/strongman-carries-for-the-win/