Experts Urge Women Over 40 to Build Strength With 30-Second Dead Hangs

3 articles · Updated · AOL · Aug 16

A 30-second dead hang is presented as a practical strength benchmark for most women over 40, with experts saying even 5 to 10 seconds is a solid starting point.
Tatiana Lampa says the exercise matters more after 40 because grip strength supports muscle mass, bone health, coordination and everyday independence, especially during perimenopausal body-composition changes.
The move tests grip, shoulders, upper back and core at once: hang from a sturdy bar with an overhand shoulder-width grip, keep shoulders engaged, brace the torso and avoid swinging.
Lampa recommends building capacity with 3 to 4 controlled sets below your max rather than repeated all-out tests, and progressing with support hangs, farmer’s carries, band-assisted hangs and slow negatives.
The broader takeaway is that dead hangs offer a simple, low-equipment way to track whether you can support your own body weight and maintain functional strength with age.