The good news is that declining grip strength can usually be improved. “Daily hand grip strength exercises—ideally by squeezing a racquetball or squash ball repeatedly in both hands—can help,” says Hashmi. “But the frequency per day is less important than the regularity.”
At the same time, improving grip strength in isolation misses the bigger picture. Because grip strength is just a proxy for overall strength, the most effective approach is regular resistance training that challenges the hands as part of larger movements—lifting, pulling, carrying, and stabilizing weight while also engaging the legs, core, and cardiovascular system.
Nutrition matters, too, as studies consistently link higher protein intake with improved muscle repair and better grip strength. “Inadequate protein intake means that muscles do not have the nutrients they need for optimal condition,” says Leong. This is why Hashmi recommends optimizing your daily protein and pairing it with regular resistance exercise.
Everyday habits also add up. For instance, Rohleder suggests carrying groceries instead of pushing a cart, using manual tools when feasible, choosing luggage with handles instead of wheels when safe, and doing yardwork or household tasks that require lifting and holding.
“These real-world movements,” he says, “challenge the hands, fingers, and forearms in natural ways and help build usable strength that carries over into daily life.”
