A quick, two-minute daily test using your morning coffee mug could offer valuable insights into your overall health, according to fitness expert Roxana Elena Bucur. She explains that holding a heavy mug or shopping bag with each hand for about one minute can reveal grip strength—an important indicator linked to longevity and independence.
Roxana advises, “Hold a meaningfully heavy mug or shopping bag with a soft, steady grip—not a white-knuckle squeeze—for around a minute per hand. If your hand tires, shakes, or you feel the need to squeeze hard, that signals weaker grip strength, which correlates with higher mortality risk and reduced independence later in life.”
Using a full mug or a bag weighing roughly the same as two large milk bottles provides enough resistance to test your grip endurance. The key is maintaining a relaxed hold; if you must clamp down hard or your wrist bends awkwardly, the item is too heavy for the test. Simply strolling while carrying this load calmly for a minute per hand counts as a good daily check.
READ MORE: Adam Frost Reveals Struggles with Burnout and Mental Health During Pandemic
READ MORE: ‘So happy’ - Cheltenham’s Maisie Hill takes positives from Olympic debut
“If your hands shake or fatigue within seconds, it’s a sign your grip endurance is currently low. Grip strength reflects overall muscle health and aging quality,” Roxana explains. “Take this test as an early warning rather than a diagnosis. Lighten your load initially, practice the relaxed hold daily, and you’ll usually see rapid improvement.”
Common mistakes during the test include white-knuckle squeezing, which hides weakness and quickly tires the hand, and using only the thumb and index finger to hold the object. Roxana recommends distributing the weight evenly across the whole hand and keeping the wrist neutral, as if gently holding a sleeping cat.
The test should be repeated once or twice a day, ideally during your coffee or shopping routine. You should feel gentle work in your hand and lower arm without sharp pain or numbness. If you experience tingling, thumb pain, or drop the mug frequently, reduce the weight and rest. Persistent symptoms warrant a visit to a GP or physiotherapist to address potential nerve issues.
Roxana emphasizes that this simple daily routine builds real-world grip endurance, something wrist exercises alone can’t replicate. “Age, desk work, and constant phone use often weaken hand muscles and create stiffness,” she notes. “The mug test highlights these issues early, helping you take action to maintain hand strength and independence.”
To turn this assessment into progress, try switching hands often, choosing mugs with chunkier handles, or carrying two smaller bags instead of one light one. These small adjustments transform your daily coffee run into an effective grip-strengthening workout.
Most people notice improvements within two to three weeks, with the mug feeling lighter, less shaking, and easier grip endurance. When carrying heavy bags becomes effortless and natural, it’s a clear sign your grip—and overall health—is improving through regular practice.