Climbers, gymnasts and steeplechasers know exactly how important a good grip strength is. But a firm handshake is also sexy, because it shows self-confidence. You certainly don't have to overdo it like a former U.S. president, but no one wants to shake a half-dead rubber hand.
You see, it's time to do something for his grip strength! And it's not hard to do. With our "Grip Strength Challenge" you can improve your grip strength in just 30 days!
A new challenge every Monday and Thursday! Stay informed!
- Instagram: @timeless_challenge
- Facebook: Rockyourgoal
- Twitter: @goal_rock
We want to plant one million trees worldwide without begging for donations!
Uwe Kauntz

Grip Strength Challenge rules
You will train your grip strength for 30 days according to the plan below. If you train consistently, you will not only earn a nice, green marble from the "Health / Sports" section but also have the opportunity to win one of two cards from the Hotfoot Run . You can find out how to win the cards below.
The Gripstrength Challenge consists of a daily session of deadhangs, pullups and chinups. All you need is a pull-up bar, a branch, a playground scaffold, or anything you can hang from or pull yourself up on.
It starts quite harmless, but let yourself be surprised!
30 days Grip Strength Challenge
Day | our Grip Strength Challenge exercises today |
01 | Deadhangs: 10 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
02 | Pullups: 2 pullups, divided into two sets, 30 seconds rest in between. Chinups: 2 chinups, divided into two sets, 30 seconds rest in between. |
03 | Deadhangs: 20 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
04 | Pullups: 3 pullups, divided into three sets, 30 seconds rest in between. Chinups: 3 chinups, divided into three sets, 30 seconds rest in between. |
05 | Deadhangs: 30 seconds (at a stretch), 2 sets, 30 seconds rest in between. |
06 | Pullups: 4 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 4 chinups, divided into as many sets as you like, with about 30 seconds rest in between. |
07 | PAUSE |
08 | Deadhangs: 40 seconds (at a stretch), 2 sets, approx. 30 seconds rest in between. |
09 | Pullups: 5 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 5 chinups, divided into any number of sets, with about 30 seconds rest in between. |
10 | Deadhangs: 50 seconds (at a stretch), 2 sets, approx. 30 seconds rest in between. |
11 | Pullups: 6 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 6 chinups, divided into as many sets as you like, with about 30 seconds rest in between. |
12 | Deadhangs: 60 seconds (at a stretch), 2 sets, approx. 60 seconds rest in between. |
13 | Pullups: 7 pullups, divided into any number of sets, with about 30 seconds rest in between. Chinups: 7 chinups, divided into as many sets as you like, with about 30 seconds rest in between. |
14 | PAUSE |
15 | Deadhangs: 70 seconds (at a stretch or split) |
16 | Pullups: 8 pullups, divided into any number of sets, rest at will. Chinups: 8 chinups, divided into as many sets as you like, rest at will |
17 | Deadhangs: 80 Sekunden (am Stück oder aufgeteilt) |
18 | Pullups: 9 Pullups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben Chinups: 9 Chinups, aufgeteilt in beliebig viele Sätze, Pause nach Belieben |
19 | Deadhangs: 90 seconds (at a stretch or split) |
20 | Pullups: 10 pullups, divided into any number of sets, rest at will. Chinups: 10 chinups, divided into as many sets as you like, rest at will |
21 | PAUSE |
22 | Deadhangs: 100 seconds (at a stretch or split) |
23 | Pullups: 11 pullups, divided into any number of sets, rest at will. Chinups: 11 chinups, divided into as many sets as you like, break at will |
24 | Deadhangs: 110 seconds (at a stretch or split) |
25 | Pullups: 12 pullups, divided into any number of sets, rest at will. Chinups: 12 chinups, divided into any number of sets, break at will. |
26 | Deadhangs: 120 seconds (at a stretch or split) |
27 | Pullups: 13 pullups, divided into any number of sets, rest at will. Chinups: 13 chinups, divided into any number of sets, rest at will |
28 | PAUSE |
29 | Deadhangs: 130 seconds (at a stretch or split) Pullups: 14 pullups, divided into any number of sets, rest at will. Chinups: 14 chinups, divided into as many sets as you like, break at will |
30 | Deadhangs: 140 seconds (at a stretch or split) Pullups: 15 pullups, divided into any number of sets, rest at will. Chinups: 15 chinups, divided into as many sets as you like, break at will |
Marble for the Grip Strength Challenge

For the Grip Strength Challenge kannst Du die wunderschöne Murmel in grün bekommen. Diese hat die folgende Größe:
50 Life-Score Points - One green marble with a diameter of 20mm
Wenn Du die Murmel haben möchtest, dann lies bitte weiter…..
How can you participate?
- Melde Dich kurz mit dem unteren Formular an (zumindest wenn Du Interesse an den Murmeln hast), ansonsten kannst Du einfach so mitmachen. Beides ist gesund 😉
- Nun heißt es Trainieren!
- Wenn Du mindestens 30 Tage die Übungen zur Steigerung Deiner Griffkraft wie beschrieben gemacht hast und die Life-Score Punkte und Murmeln haben möchtest, dann musst Du das unten stehende Formular leider nochmal ausfüllen, uns diesmal jedoch mitteilen, dass Du die Challenge geschafft hast.
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The Grip Strength Challenge in Social Media
You can do your grip strength exercises at home or at fancy places and post about it on social media and maybe encourage more people to do it.
Die Grip Strength Challenge auf Facebook
We invite you to join our group for an informal exchange about this challenge. Sport and health in Facebook.
- #timelesschallenge (show that you like this challenge)
- #tcgripstrengthchallenge
More info and training plans for grip strength training
If you want more detailed information on grip strength training, then I recommend my eBook on the subject of grip strength training.