14-Day Grip Ring Kit Program

Start Here

Choose the right grip ring resistance, record your baseline, and begin Day 1 with clear expectations.

14-Day Grip Ring Kit Program
STEP 1

Choose Your Starting Resistance

Pick a level you can control for about 10 clean reps. The last 2 reps should feel challenging, but your form should stay steady.

Start lighter if you’re unsure

Grip rings: between two levels, choose the lighter one.
Finger stretchers: start with the lowest resistance.

10

Quality reps,

not 20 easy reps.

Too easy?

20+ clean reps → move up.

Too hard?

Fewer than 10 clean reps → move down.

Keep it fixed

Use the same resistance for all 14 days.

STEP 2

Your Baseline Test

Day 1 starts with two quick baseline tests to record your starting point before the workout.

Basic Squeeze Test
Record how many clean, full reps you can complete with good form.
Timed Hold Test
Record how long you can hold the squeeze steadily with control.
Retest: repeat both tests on Day 12.
Rules: full reps only · no long pauses · controlled movement.
Safety: stop for sharp pain, numbness, or radiating pain.
Program path

Your 14-Day Training Plan

Follow the plan in order. Training days, recovery days, rest days, and progress checks are already planned for you.

Ready to begin

Start Day 1 with your baseline test, then continue into your first guided session.

Start Day 1