14-Day Grip Training Program

Start Here

Choose the right resistance, understand your baseline, and begin Day 1 with clear expectations.

14-Day Grip Training Program
STEP 1

Choose Your Resistance

Pick a level that lets you complete about 10 quality reps. The last 2 reps should feel challenging, but your form should stay controlled.

10

Quality reps,

not 20 easy reps.

Too easy?

20+ reps → increase resistance.

Too hard?

Fewer than 10 reps → decrease resistance.

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

Build consistency before intensity. Train 3 times per week, with recovery and rest days between sessions.

Start with Day 1, then follow the plan in order.

Ready to begin

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

Start Day 1