Grip strength is one of the most reliable whole-body strength signals. Without a dynamometer we time an endurance proxy: how long you can hold a dead hang from a bar, or a heavy loaded carry. Longer holds over the weeks reflect building grip and upper-body endurance.
Hang from a secure bar with a full grip, arms straight, feet off or lightly touching. Tap start, and stop when your grip gives out.
Choose one method and keep it for every re-test. Dead-hang and loaded-carry times are not interchangeable.
The Fitness Age Blueprint is educational and is not a substitute for medical care. Stop any test that causes pain, dizziness, chest discomfort, or breathlessness. © 2026 Ken Hoyer / Body Plus Fitness. Help