Today I’m touching on the importance of grip strength. Yep, that thing we use every single day but hardly ever train—until we can’t open the pickle jar and have find someone to open it for us.

But here’s the deal: grip strength isn’t just about showing off with heavy weights or climbing a rope like a Ninja Warrior (although that’s cool too). It’s actually one of the most important indicators of longevity and overall health as we age.

That’s right, the strength in your hands and forearms can say a lot about how long—and how well—you’re going to live.

Now I know what you’re thinking: “Tony, my grip’s fine. I can carry my groceries in one trip!” Good for you! But let’s go a little deeper.

Research shows that grip strength is directly connected to your cardiovascular health, mobility, and even brain function. In fact, several studies have found that lower grip strength is linked to a higher risk of heart disease, stroke, and cognitive decline. One study even called grip strength “a better predictor of early death than blood pressure.” That’s wild, right?

So why is grip strength such a big deal?

Because your hands are involved in everything. Whether you’re lifting weights, gardening, cooking, playing with your grandkids, or hanging from a pull-up bar at my Paragon camp, your grip is on the front lines.

And when your grip weakens, other parts of your body start to suffer—your balance, your confidence, your independence.

Here’s the kicker: grip strength is trainable. You don’t have to settle for weakness. Just like your biceps, glutes, and abs, your hands and forearms respond to smart, consistent training. And, the best part is that you don’t need fancy equipment to get it done.

Here are a few of my go-to grip builders:

• Farmer’s Carries – Grab some heavy dumbbells and walk. Simple and effective.

• Dead Hangs – Hang from a pull-up bar and hold as long as you can. It’s humbling—and powerful. Work your way up to a one-minute hang by starting at 5 or 10 second increments. Dead hanging is also great for your bones and muscles.

• Towel Pull-Ups – Wrap a towel over the bar and pull yourself up. This one’s for the warriors.

• Wrist Rollers and Squeezes – Use a wrist roller or even a tennis ball to strengthen the smaller stabilizers.

Add these moves into your weekly routine, and you’ll start to notice a serious difference—not just in your grip, but in your overall performance.

Look, I’m not just trying to get you to hold onto a pull-up bar a little longer (though you should!). I want you to hold onto your health, your freedom, and your quality of life as long as possible.

Longevity isn’t just about living longer—it’s about living better.

So the next time you train, don’t neglect the hands that feed you, lift you, and support you.

Get a grip—literally—and make it strong. Because the stronger your grip, the longer you’ll be able to live life on your terms. And that, my friend, is what it’s all about.

Now go get after it!