MH Personal Training

When we think about strength training, we often focus on building muscles in the arms, legs, and core. However, one aspect of physical fitness that is frequently overlooked but deserves its due recognition is grip strength. This often underestimated component of strength plays a vital role in our daily lives and can bring a host of benefits. A recent study by The UK Biobank Study which is one of the largest health studies in the world, has collected data on a wide range of health-related factors, including grip strength. Analysis of this data has also shown a connection between lower grip strength and an increased risk of mortality, particularly in older adults. Let’s delve into the advantages of improving your grip strength.

**1. Improved Performance in Strength Training:**Grip strength is not just about holding onto things; it’s also about controlling them. Whether you’re lifting weights, doing pull-ups, or using resistance bands, a strong grip allows you to handle heavier loads and complete more reps, leading to better overall strength gains.

**2. Enhanced Sports Performance:**Athletes across various disciplines, from rock climbers to golfers and martial artists, rely on grip strength for success. A stronger grip provides better control of equipment and can give you a competitive edge.

**3. Injury Prevention:**A firm grip can reduce the risk of injuries, especially in activities that involve sudden or repetitive wrist and hand movements. By strengthening the supporting muscles and tendons, you can protect your joints and ligaments.

**4. Functional Daily Living:**From opening jars to carrying groceries, a strong grip is a valuable asset in your daily routine. It can make these everyday tasks easier and more manageable, helping you maintain your independence and quality of life as you age.

**5. Enhanced Hand Dexterity:**Grip strength training can improve fine motor skills and finger dexterity, which can be beneficial in various professions that require precise hand movements, such as surgery, music, and mechanics.

**6. Hand Health:**Strong grip strength can alleviate discomfort associated with conditions like carpal tunnel syndrome and arthritis. By maintaining strong hand muscles, you can mitigate symptoms and improve your overall hand health.

**7. Increased Forearm Size:**Strengthening your grip naturally leads to more developed forearm muscles, enhancing your overall arm aesthetics.
Incorporating grip strength exercises into your regular fitness routine is a wise investment in your health and well-being.

Simple exercises like squeezing stress balls, using grip trainers, or doing farmer’s walks with heavy objects can go a long way in improving your grip strength. Or the dead hang as pictured here is one of my favourites, not only does it decompress the spine but you can get competitive with your hang times and improve your grip strength that way!

Remember, grip strength is not only about what you can hold onto; it’s about what you can achieve with it. So, get a grip and unlock the potential benefits of a stronger, more resilient pair of hands.

Recent studies have shown an equation* for working out roughly how much water you should drink during exercise. Check out the infographic for more details.

*Galpin Equation

Early morning sunlight exposure to your eyes has been shown to improve mood throughout the day and help us sleep later on that night.

It does this by setting your natural circadian rhythm, releasing cortisol in the morning to help you feel alert and helping promote deeper sleep that same night. Other positive benefits of focus, mood and metabolism have also been shown.

Ideally you want to do this close to waking so no later than 10am. On clear days 5-10 minutes of sun exposure to the eyes is enough to illicit the benefits, if overcast more like 20-30 minutes. Needs to be done without sunglasses (normal eye glasses fine) and do not look directly at the sun.

Why not give it a go especially as the mornings are getting lighter!