Trainers Share 6 Grip Strength Tests Every Man Should Be Able to Pass for Better Longevity

It's no secret that the fitness space has experienced a booming interest in how to increase longevity, and grip strength is one of the strongest indicators. Though it's quite simple to measure, grip strength is both severely undertrained and often ignored. But if you've ever struggled to hold onto a pair of kettlebells, pullup bars, or even heavy grocery bags, it may be well worth paying attention to.

Research continues to support grip strength as a longevity biomarker. In one study of over 140,000 participants across 17 countries, every five kilogram reduction in grip strength was associated with a 16 percent increased risk of mortality from major chronic heart conditions. Another study of over 500,000 people found low grip strength to be strongly linked to all-cause mortality, as well as cardiovascular disease, respiratory disease, and cancer.

"When you can't hold onto weight for long, it signals a few things happening in your body: weak fast-twitch muscles, reduced neuron recruitment, sarcopenia progression, chronic inflammation, and higher fall and fracture risk," says Marwa Ahmed, NASM-CPT, running coach, and CEO of The BodyMind Coach.

Grip strength is highly trainable, but most people don't take the measures to improve it. Read on for simple at-home and gym-based tests to test your grip strength, shared by trainers, along with how to improve it.

Related: New Study Finds One Unexpected Health Stat Correlates to a Longer Lifespan

How to Test Grip Strength

How to Do Handheld Dynamometer Test

"The handheld dynamometer is the gold standard for testing grip strength," says Curtis Bickham, Manager of the One to One Fitness Center and personal trainer at Case Western Reserve University. "Primarily found in rehabilitation settings, it's a tool that provides a reading in kilograms or pounds, on how strong your grip is."

You can purchase your own digital handheld dynamometer for around $30 at certain online retailers.

1. Begin in a seated position with arms down at your side and elbows flexed at 90 degrees, keeping the wrist in a neutral position.
2. Hold a dynamometer with handle adjusted to fit your hand.
3. Squeeze as hard as possible.
4. Repeat and record the best score from 3 attempts.

Goal: For men ages 30 to 50, aim for at least 110 pounds on your dominant hand. For men ages 60 to 70, staying above 80 pounds on your dominant hand is a good goal.

How to Do Dead Hang

1. Grab a standard pullup bar with an overhand grip.
2. Lift your feet and hang for a time.

Goal: An average adult should be able to hang continuously for at least 60 seconds, according to Luka Hocevar of Vigor Ground Fitness and Performance. Elite targets are 2 minutes for men. Falling under 30 seconds is a major red flag for systemic upper-body weakness.

How to Do Farmer's Carry

1. Pick up two heavy dumbbells or kettlebells, one in each hand.
2. Walk forward while keeping an upright posture.

Goal: Carry a combined weight equivalent to your total body weight for 30 consecutive seconds without dropping them. For example, a 180-pound man should be able to carry two 90-pound weights.

How to Do Deadlift Hold

1. Pick up a bar and load it to roughly 1 to 1.25 times your bodyweight.
2. Using a standard grip without straps, time how long you can hold the bar without your grip giving up.

Goal: Hold the bar for 60 seconds without dropping. Holding longer than 90 seconds marks elite strength.

How to Do Hangboard

"Hangboards are usually available in rock climbing gyms or some big gyms, and it's one of the best tests for both grip and finger strength," Ahmed says.

1. Hang from a 20mm climbing edge.
2. Time yourself before your grip gives up.

Goal: Hold on for at least one minute or above. Below 15 seconds marks weak points.

How to Do a Kettlebell Mile

"Start with 20 percent of your bodyweight and work up to 30 percent and beyond," says Chris Kadawski, a strength and conditioning coach. "As the load increases, so does your strength, symmetry, and balance. I find it aligns dysfunctional patterns in the body for better coherent movement."

1. Grab a kettlebell in one hand.
2. Walk for a mile, switching hands when your grip starts to slip.

Goal: Complete the full mile without dropping the kettlebell.

Related: Strength and Conditioning Coach Shares 7 Fitness Tests Every Man in Their 40s Should Be Able to Pass

How to Improve Grip Strength

As is the case with building muscle through traditional strength training, progressive overload is the key to improving grip strength. Focus on increasing the intensity of your grip exercises as you get stronger, either by increasing time or weight.

"Straps are usually used by lifters at the gym to aid in a strong grip with heavy weights; however, they reduce the load on your grip significantly, so no adaptation happens," Ahmed says. "Aim to reduce strap use if possible, or at least do some heavy reps without the straps and alternate."

When it comes to exercises, repeating many of the above movements can help improve it: dead hangs, farmer's carries, and deadlifts. Other grip-strengthening exercises include plate pinches, pullups, hammer curls, and wrist curls.

This story was originally published by Men's Journal on Jun 19, 2026, where it first appeared in the Fitness section. Add Men's Journal as a Preferred Source by clicking here.

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This story was originally published June 19, 2026 at 7:29 AM.