Children and youth with autism and intellectual disabilities are statistically the least likely to meet physical activity guidelines.

“It isn’t because of the individual,” said Connor Murphy, fourth-year kinesiology student in the Faculty of Health Sciences. “These kids are not any less capable than anyone else, it’s because of systemic barriers that they aren’t receiving the benefits of exercise.”  

Youth with disabilities often face higher barriers to entry, whether that be higher costs or an inaccessible environment. Murphy is helping to break down these very roadblocks.

In September 2025, Murphy began a practicum with GoodLife Kids Foundation, a charitable organization founded in 1998 that supports children and youth with autism and intellectual disabilities through physical activity and fitness.  

The foundation’s MOVE program offers free virtual and in-person classes across Canada. 

“MOVE Coaches are certified fitness professionals who receive specialized training, equipping them with the skills and knowledge needed to lead inclusive, engaging and impactful classes for participants,” said Kyla Crocker, director of the MOVE program.    

Classes are made up of warm-up movements, exercise circuits, games, dance breaks and cool-down mindfulness activities.

But before Murphy started his placement, there was no formal exercise circuit programming tool included.

“Coaches would have to pick their own exercise moves throughout the class, which became quite repetitive.”   

He set out to create the first Exercise Resource Circuit Guide, a tool that supports coaches with programming specifically tailored for youth with autism and intellectual disabilities. The guide introduces a series of science-backed movements to better support participants. Diving into research, and using the training principles learned throughout his bachelor of science in kinesiology, Murphy created a guide that would specifically support youth participants and their needs.  

“I did a lot of research on what would work for this population. Stability, balance, and jumping exercises have very profound motor benefits for youth with disabilities. Ball sports can also play a big role in improving executive function.”  

Experiential learning drives impact

Using research to build unique plans that would help youth benefit not only physically, but cognitively, was important for Murphy.  

“Now, coaches can use an evidence-based tool to support them in planning their classes. These circuits are built with variety and promote better participation,” he said.  

Debuting this year within the MOVE program, the Exercise Circuit Guide will have an impact beyond Murphy’s placement – a resource that Crocker recognizes as a legacy tool.  

“Connor should be really proud of the impact he’s leaving behind. It speaks to the contribution Western students have continuously made during their time with us.” – Kyla Crocker, director of GoodLife Kids Foundation MOVE program

As the third student from Western to complete a placement with the foundation, Crocker can attest to the power of hands-on, integrative learning opportunities like these.

“We strive to embody a quote from Ben Franklin, ‘Tell me and I forget, teach me and I may remember, involve me and I learn,’” she said. 

Experiential learning is built into the Faculty of Health Sciences student experience, from opportunities in practicums and internships, to active labs and and community-engaged learning. With over 150 employer partners including the GoodLife Kids Foundation, and over 650 undergraduate students placed since 2023, students receive a deep understanding of their field before embarking on their careers.  

And Murphy himself cites the power of involvement. Having participated in MOVE classes to support coaches, interact with youth and test his own circuit guide before the program-wide launch, he said it’s an experience he will never forget.  

“They call it the MOVE magic – there’s honestly nothing else like it. The first time I saw the smiles on these kids’ faces and the way they were interacting with the coaches was just incredible.”  

Power of movement fosters inclusion

After his time spent in MOVE classes, seeing the impact his resources could have, Murphy’s view on health care shifted.

“It opened my eyes to the disparities not just in sport, but all physical activity. I know this placement is going to impact how I deliver my care as a future clinical professional, to be more inclusive and focused on marginalized populations,” he said.  

Gaining a deeper understanding of the power of movement through community building is something Crocker hopes all practicum students will take away from the purpose-driven organization, no matter the health–care profession they choose.   

“Knowing that my work is going to have a lasting impact, and serve as a foundation for future programs, is a really good feeling,” Murphy said. “I have a lot of pride in the work I put in.”   

Murphy’s Exercise Circuit Guide will be available to all MOVE coaches in 2026, with some classes implementing the guide as early as this month. On April 13, the foundation will be launching the MOVE Program in five more GoodLife Fitness locations across Canada, including London, Ont.’s very first in-person MOVE class. Registration is open now for youth ages 12 to 21.  

Learn more about how Western is preparing future leaders and global citizens.

IN THE NICHE sport of competitive gripping (yes, you read that right), few feats are as impressive as the double-plate pinch hold with two old-school York Barbell 45-pound plates.

Plate pinching sounds simple: Set a pair of two-inch-thick plates on their edges (smooth sides out), pinch them between your thumb and fingers, lift them to waist height, and hold. But in practice? The plates’ surfaces challenge even the fittest guys. It’s a challenge you should try (but start with modern five-pounders): A large study suggests a link between weaker grip and higher risk of cardiovascular disease and early death. Plus, a weak grip is an invitation for injury.

A strong grasp can also help you lift more and rack up gym PRs. “Often it’s your hands that limit you when you lift,” says Jedd Johnson, a five-time North American Grip Sport champ.

How to Train to Build Grip Strength

Want to hone a viselike grip? Here are four ways to do it within your typical workout schedule.

Squeeze the Bar Hard

Whenever you pick up a weight, squeeze the bar as tightly as you can. Actually, “crush the bar to a pulp,” says Pavel Tsatsouline, CEO of StrongFirst. Amp it up by squeezing your nonworking hand on single-arm moves like dumbbell rows.

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Use a Thicker Handle

Find extra-thick barbells, dumbbells, or handles for all your deadlifts and pulling exercises. Don’t have a fat bar? Find a towel and wrap it around a standard bar to make it more difficult to grasp. The larger bars—which are roughly twice the thickness of a standard bar—force you to squeeze harder to get a secure grip, so relatively light weights feel heavier, Johnson says.

Hang for More Strength

For manlier mitts, strength coach Dan John recommends adding this simple challenge into your workout once a week: Do a pullup and then hang on the bar for 30 seconds. Without letting goof the bar, repeat until your grip fails or you can’t complete a pull-up. Ten reps translates into five-plus minutes on the bar—and proof that you have a badass grip.

Use Different Methods to Challenge Your Grip

Your brain’s motor cortex puts to work more than 30 muscles just to control your hand. To strengthen all that sinew, think outside the barbell. “Towels hanging from the bar, thick ropes, and PVC pipes all place a different demand on your grip,”says former MH fitness advisor David Jack. Each week, do at least three sets of towel pullups or chinups, PVC drags or carries, or pulling exercise variations with ropes.

The Muscles You Need for Grip Strength

Forearm Extensors

The muscles on the back of your forearm work together in order to open your fingers and extend your wrist backward.

• How to Train Them: Spread and open your hands as wide as you can while bending your wrists back. Hold for 30 seconds. Rest; then repeat.

Forearm Flexors

The muscles on the pinky side of your lower arm help grab and grip: key actions in nearly all sports.

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• How to Train Them: Do wrist curls or any of the challenging moves below.

Thenar Muscles

These help your thumb pinch toward your fingers, and they don’t get much love in most gym workouts.

• How to Train Them: Plate pinches. Start with two five-pounders, smooth sides out. Work up to a 60-second hold.

Pinch Perfect

The smooth-sides-out plate pinch is a gold standard of grip strength, but it’s not the only way.

• Training Tip: Struggling? Turn the smooth sides of the plates inside and hold; you’ll still train your thenar muscles, but it’s slightly easier.

Which Grips to Use for Strength Training Exercises

Deadlift

Use a mixed grip to handle heavy loads.

On lighter sets, use a conventional double-overhand grip. But on your heaviest sets, use a mixed grip—one palm facing you and the other facing away. This keeps the barbell more secure throughout the move. Each set, switch it up (so the hand facing you now faces away) to avoid repeatedly twisting your back in one direction.

Bench Press

Wrap your thumb; skip the monkey grip.

While the monkey grip (fingers and thumb on the same side of the bar) is sometimes advised for shoulder comfort, it makes you more liable to drop the bar. Always wrap your thumb around the bar and focus on the distance between your hands. Keep your forearms perpendicular to the floor when the bar touches your chest.

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Olympic Lifts

The hook grip may not be the best here.

Stick to a standard double-overhand grip, with your thumb outside your fingers, wrapping your fingers tightly. Elite powerlifters may tell you to use the hook grip (wrapping your fingers around both your thumb and the bar) on snatches and power cleans. If you’re not a powerlifting beast, you might want to reconsider.

Power Clean

Put your hands just outside your hips.

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This one is all about hand placement. To determine your optimum hand position, hold the bar in front of your thighs, extend your thumbs so they point toward each other, and shift your hands so your thumbs just touch the sides of your legs. This will enable your knuckles to rest outside your shoulders when the bar is at your chest.

Front Squat

Can’t grab the bar? Use your wraps.

You want the bar across the front of your shoulders, using an overhand grip. If that causes shoulder, elbow, or wrist pain, just tie wrist straps or ropes to the bar, grab the ends, and then lift your elbows high beneath the bar. This will allow you to grip the bar even if you have mobility limitations.

Running

Keep your hands loose and relaxed.

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You may not bethinking about your grip when you go for a run, but you should be, says ultramarathoner Adam Chase, author of The Ultimate Guide to Trail Running. Avoid clenching your fists when you run, and focus on keeping your hands relaxed and loose, minimizing forearm strain and conserving energy.

3 Exercises to Build Grip Strength

Kettlebell Crush

How to Do It:

• Squeeze a kettlebell by its sides as if you’re trying to deflate a basketball.
• Hinge forward and do rows, pulling the weight to your chest, then lowering back slowly to the start. Maintain your grip tension throughout the movement.

Sets and reps: Do 3 sets of 10 to 12 reps.

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Towel Grip Pullups

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How to Do It:

• Drape a towel over a bar.
• Do chinups or pullups, one hand grasping the towel, the other the bar.
• Switch hands each set.

Sets and reps: Do 4 sets of 4 to 6 reps.

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Bottoms Up Pressing

How to Do It:

Sets and reps: Do 3 sets of 10 to 12.

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Andrew Heffernan, CSCS is a health, fitness, and Feldenkrais coach, and an award-winning health and fitness writer. His writing has been featured in Men’s Health, Experience Life, Onnit.com, and Openfit, among other outlets. An omnivorous athlete, Andrew is black belt in karate, a devoted weight lifter, and a frequent high finisher in triathlon and Spartan races. He lives in Los Angeles with his wife and their two children.