How to measure grip strength?
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Grip strength can be measured using a hand grip dynamometer, which is an inexpensive tool that provides a quantitative assessment of your grip strength. and his guest discuss this on the , emphasizing the simplicity and directness of this method in assessing upper motor neuron function 1. Standard grippers can be used as well, but for a more precise measure, a scale where you can measure how hard you can squeeze is preferable 2.
Grip strength has also been shown to be linked to overall recovery. For example, if your grip strength decreases by more than 10% from your baseline, it could indicate that your body is not fully recovered, and it might be a good idea to skip strenuous activities until your grip strength returns to normal 3.
For more detailed testing, you could consider performing this test at the same time each day, taking into account the circadian rhythms that affect grip strength throughout the day 1. Additionally, tests like vertical jumps can be used to track changes in physical capacity over time as a marker of general fitness and recovery 4.
For actual usage, you can find a hand grip dynamometer for anywhere between $20 to $100. When using the dynamometer, it is advisable to test both your right and left hand to look for asymmetries and to establish a minimum score for grip strength that is indicative of your recovery or general strength capacity 5.
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