When youre lifting heavy (think: enough weight to slow you down during the last two or three reps of a set), having good grip strength will help you focus on proper form and mechanics, which means youll be able to push yourself to necessary fatigue levels, says Kat Ellis, CSCS, coach at The Fort in New York City.

What is grip strength, exactly?

Simply put, grip strength is a measure of how much force or power you can create with your forearm and hand muscles.

Having a strong grip is a good indicator of upper-body and overall strength because you need to be able to hold onto weights in order to increase muscle strength. Weak hand and wrist muscles are super common, though, according to Liana Tobin, CSCS, a personal trainer educator for the National Strength and Conditioning Association. When youre doing a workout with challenging weights, grip strength is often the first thing to fail , she says. Thats because it involves smaller muscles that tire quickly, and theyre typically trained less frequently. All the more reason to spend time strength training your hands and forearms if you aren't already.

Benefits of having a strong grip

Toning those micro muscles is beneficial outside the gym too. Here are five benefit of have a strong grip, according to Ellis.

1. It can help prevent tendinitis.
2. You'll curb your chances of getting carpal tunnel syndrome.
3. There's less of a risk you'll get arthritis.
4. You'll improve your fine motor skills. This will make everyday thingshooking your bra, throwing or catching a balleasier. (Cornhole, anyone?)
5. You'll get stronger at the gym because you'll be able to lift heavier weights.

If you're not sure whether your grip strength needs work, here are six signs your hand muscles could use some strength training :

1. You have trouble carrying grocery bags without putting them down for a break.
2. You consistently drop dumbbells or barbells.
3. Your hands often cramp.
4. You feel grip pain when lifting challenging weights.
5. Your hands and forearms fatigue when shoveling snow or walking your dog.
6. You get tired from typing on your keyboard.

Answering yes to any/all of the above is a solid indicator that you could stand to improve your grip strength. The good news: Getting a better handle on the situation isnt hard.

Grip strength guidelines for beginners: When working with weights to improve your grip strength, start light and increase the load slowly. You don't want to overdo it and wind up doing more harm than good. Its an easily injured area, so go for tension but stop if you feel any pain, Tobin says.

How To Improve Your Grip Strength At Home

You dont need dumbbells to work your grip strength. Just grab onto these household items to build a stronger handshake in no time.

The Best Grip Strength Exercises To Do At The Gym

• Plate Pinch: Select two weight plates of the same size and grasp one in each hand between thumb and fingers, arms by sides. Squeeze plates as hard as possible and hold for one minute. Rest for 30 to 60 seconds. Do two or three sets.
• Farmer Carry: Holding a heavy kettlebell in each hand, arms down by sides, walk forward in a straight line without letting the weights bang against the sides of your legs. Continue for 30 to 60 seconds. Rest for 30 to 60 seconds, then repeat. Do three to five sets.
• Looped-Band Pull-Apart: Loop a resistance band around open hands and hold arms straight out in front of you, palms facing each other. Pull hands a few inches away from each other. Hold for three seconds, then release. Do 5 to 10 reps.

This article originally appeared in the January/February 2020 issue of Women's Health.