The good news is that poor grip strength can usually be corrected. “Daily grip strength training, ideally by repeatedly squeezing a racquetball or squash ball with both hands, will help,” says Hashmi. “But frequency per day is not as important as regularity.”

At the same time, improving grip strength alone misses the big picture. Because grip strength is just a proxy for overall strength, the most effective approach is regular resistance training that challenges your hands as part of larger movements, such as lifting, pulling, carrying, or stabilizing weights, while also working your legs, core, and cardiovascular system.

Nutrition is also important, so the study link consistently Eating more protein improves muscle repair and improves grip strength. “Inadequate protein intake means your muscles don’t have the nutrients they need to reach optimal condition,” says Leon. This is why Hashmi recommends optimizing your daily protein intake and combining it with regular strength training.

Daily habits also accumulate. For example, Rohleder suggests carrying groceries instead of pushing a cart, using hand tools when possible, choosing luggage with handles instead of wheels when safe, and doing yard work or household chores that require lifting or holding.

“These real-world movements challenge your hands, fingers, and forearms in a natural way and help build usable strength that carries over into everyday life,” he says.