Pilates Fitness Friday: Pilates and Grip Strength

Hand squeezing a soft ball to build grip strength during controlled Pilates work.

Grip strength gives clear information about overall strength and long term health. Several large studies show this. A 2015 Lancet study tracked more than 140000 adults and found lower grip strength linked with higher risk of death from any cause. A 2018 BMJ review showed the same pattern in middle aged and older adults. The UK Biobank followed more than 500000 adults and reported that lower grip strength linked with shorter lifespan and higher disability risk. Research in the Journal of Gerontology found that grip strength in people over 60 predicted mobility and independence.

Pilates gives you simple ways to train grip strength without turning your session into a weight room.

• Use a soft ball during arm work. Ask for light pressure rather than a full squeeze.

• Add towel pulls during seated rotation. It builds hand and forearm strength while training trunk control.

• Ask for active hand engagement during strap work on the Reformer. Small changes in hand pressure shift recruitment in the upper body.

• Use supported hanging on the tower or Cadillac. Short holds build safe upper body loading.

• Add light farmer carries at the end of a session. Cue posture and steady breathing.

Breath control matters for safety. Strong squeezing combined with breath holding can create a short spike in blood pressure. This is a concern for clients with heart disease or uncontrolled hypertension. Keep the breath moving. Use exhale on effort. Avoid long isometric holds at maximum tension. Stop the exercise if the client feels dizzy or uncomfortable. This keeps the work safe for most clients and keeps the focus on controlled effort rather than strain.

Grip strength responds fast to regular training. It supports stronger movement patterns, better control, and better long term outcomes. Pilates gives you an effective and safe way to build it.