How to Build Grip and Hand Strength

Grip strength carries over to almost every lift and sport, and it matters for everyday tasks too. A finger gripper and a hand gripper set make it easy to train your hands, fingers and forearms at home or at your desk. Here is how.

Why grip strength matters

Stronger hands help you hold heavier weights, climb better and open jars without a struggle. Training grip also helps ease stiffness and keeps the hands healthy as you age.

The tools

A finger gripper is a textured ball with finger loops, so you can train grip, finger extension and individual fingers. A hand gripper set builds overall squeezing strength. Used together they cover every angle.

Exercises to try

1. Full squeeze

1. Hold the gripper in your palm, fingers wrapped around.
2. Squeeze fully, pause, then release slowly.

2. Finger extension

1. Slip your fingers into the loops of the finger gripper.
2. Press outwards to train the muscles that open the hand.

3. Individual fingers

1. Work one finger at a time against the loop.
2. This builds control and balances the hand.

4. Sustained holds

1. Squeeze and hold for 10 to 20 seconds.
2. Great for building endurance.

A simple routine

Train little and often, both hands evenly, most days. Two or three sets of each move is plenty. Grip responds well to frequent, short sessions rather than going to failure every day.

Who benefits

Climbers, musicians, desk workers and anyone working through hand stiffness or rehab. Follow professional advice if you are recovering from an injury.

Shop the kit

• Finger Gripper for grip, finger extension and individual fingers
• Hand Gripper Set for overall squeezing strength
• Hand Therapy Putty for graded hand and finger rehab

Browse the full Recovery range.

Free UK delivery, no minimum spend. 30-day returns.