Build Your Grip Strength

Fitness & HealthIntermediateGym

90 minutes

5 steps

·Intermediate

After 90 min: Increase grip strength for better deadlifts and daily function

What you need

hand gripperpull-up barfarmer carry weights

The 90-Minute Plan

Warm Up0–15 min

Gentle hand stretches. Rotate wrists 10 times each direction. Shake out hands.

Gripper Training15–35 min

Use a hand gripper. Squeeze maximally for 5 seconds. Rest 10 seconds. Do 20 reps per hand.

Dead Hangs35–55 min

Hang from a pull-up bar for 20-30 seconds. Rest 1 minute. Repeat 5 times. Increases grip endurance.

Farmer Carries55–75 min

Hold heavy dumbbells at your sides. Walk 40 meters. Rest 1 minute. Do 5 sets. Builds functional strength.

Cool Down75–90 min

Stretch forearms and wrists. Hand massage. Review your progress. Train grip 2x weekly.

Pro Tip

Grip strength predicts longevity. Strong hands help with pull-ups, deadlifts, and climbing.

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After 90 min: Climb your first 5.6 grade route indoors and build full-body strength

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After 90 min: You'll develop balanced muscle strength and improve everyday movement patterns.

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After 90 min: Hold a 2-minute plank and build a strong, injury-resistant core

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After 90 min: Perform 5 foundational moves with perfect form and build functional strength

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