When it comes to measuring health and longevity, most people focus on blood pressure, cholesterol, or body weight.
But research shows that grip strength might be one of the most powerful predictors of overall vitality, especially as we age.
Grip Strength: A Window Into Your Overall Health
Grip strength offers surprising insights into your overall health.
It is not just about how firmly you can grip an object, it reflects muscular strength, bone density, nerve function, and even cardiovascular health.
In fact, a weak grip is now recognised by researchers as an early warning sign for a range of serious health issues, including heart disease, stroke, frailty, and premature mortality.
A large international study published in The Lancet in 2015—known as the PURE (Prospective Urban Rural Epidemiology) study assessed over 139,000 adults across 17 countries of varying income levels.
It found that low grip strength was a stronger predictor of early mortality and cardiovascular disease than even systolic blood pressure.
The study concluded that each 5 kg decrease in grip strength was associated with a 16% increased risk of all-cause mortality, a 17% increased risk of cardiovascular death, and significant increases in non-cardiovascular mortality and hospitalisation rates.
These findings were supported by other major studies, including:
– A 1999 study in JAMA which found that midlife handgrip strength strongly predicted disability and functional limitations in older age.
– A 2008 review in the Journal of Geriatric Physical Therapy confirming that grip strength is a robust tool to predict mobility limitations, hospitalisations, and even post-operative complications in aging populations.
Taken together, this growing body of evidence shows that grip strength is more than a measure of hand or forearm power, it is an early indicator of broader systemic health and resilience.
Why Is Grip Strength So Important for Seniors?
As we age, we naturally lose muscle mass, a condition called sarcopenia.
This can lead to reduced mobility, higher fall risk, and loss of independence.
Grip strength is one of the first things to decline, making it a crucial early warning sign.
Maintaining (or improving) grip strength helps to:
– Preserve functional independence
– Improve coordination and balance
– Boost confidence in daily tasks like opening jars, carrying groceries, or using mobility aids
– Support better brain health —stronger grip strength has been linked to improved cognitive function and reduced dementia risk
– Promote better sleep quality —poor grip strength has been associated with disrupted sleep and increased inflammation
Easy Ways to Test Your Grip Strength
You do not need a high-tech setup to assess your grip strength. There are a variety of options that range from clinical-grade tools to practical, at-home methods.
Clinically Methods:
– Dynamometer Test: This is the gold standard used in research and rehabilitation settings. You simply squeeze the handle of the dynamometer as hard as you can. It measures grip force in kilograms or pounds, providing an objective baseline.
– Dead Hang Test (Advanced): Hang from a pull-up bar using both hands and see how long you can hold. This tests both grip strength and endurance, and is often used in physical fitness benchmarks.
Everyday Functional Tests:
– Squeeze Test with a Household Object: Use a bathroom scale or digital luggage scale. Squeeze the handle as hard as you can and record the reading.
– Jar Opening Test: Can you open a tightly sealed jar without assistance? If not, it could reflect reduced grip power.
– Hold-and-Carry Test: Pick up two moderately heavy shopping bags or dumbbells and carry them for 30 seconds or more. This mimics real-life grip use and tests endurance.
– Towel Twist Test: Wring out a damp towel repeatedly to evaluate wrist and forearm strength.
– Finger Pinch Test: Pick up small objects (coins, cards) using just your fingers and thumb. This is especially useful for assessing fine motor grip.
Each test provides useful feedback. If you are not sure where to start, try a few different ones and track your progress over time.
Exercise to Build Grip Strength:
Here are some powerful ways to build stronger hands, wrists, and forearms:
– Farmer’s Carries: Hold a weight in each hand (dumbbells, grocery bags, or kettlebells) and walk for 20–60 seconds. This strengthens grip endurance, posture, and core stability all at once.
– Deadlifts: A compound movement that works the entire body, especially the forearms and grip. Focus on holding the barbell or dumbbells securely throughout the lift to engage grip muscles.
– Resistance Band Finger Extensions: Place your fingers inside a resistance band loop and extend your fingers outward. This strengthens the often-overlooked extensor muscles that balance grip strength.
– Wrist Curls and Reverse Wrist Curls: Using light dumbbells, curl your wrists upward and downward over the edge of a bench or your knees. This isolates and strengthens your forearms.
– Towel Wringing or Towel Pulls: Twist a damp towel with both hands or pull against a towel looped around a post. This mimics functional movement and works the wrists and fingers in rotation.
– Grip Tools: Use hand grippers, or stress balls to perform repetitive squeezes and holds. These are great for improving grip endurance and finger coordination.
– Hang Holds (Dead Hangs): Hang from a sturdy bar for time using both hands. Start with 10–15 seconds and build up. This improves both grip and shoulder stability.
Be consistent, 2–3 sessions per week can make a noticeable difference.
Combine these with broader strength and mobility training for optimal results.
Does Improving Grip Strength Actually Improve Health?
While grip strength itself may not directly *cause* better health outcomes (correlation does not equal causation), it is used as a marker for a broader strength, mobility, and resilience of your entire body.
No study conclusively says: “Improving grip strength will automatically reduce your risk of heart disease.” What the evidence shows is that low grip strength is a reliable warning sign of poor outcomes, and improving it tends to go hand-in-hand with other healthy changes. It is more like, when improving grip strength you are likely improving other systems that do reduce disease risk.
That said, improving grip strength, especially when done as part of a full-body strength and mobility routine, can support better overall function, energy, and long-term independence. It’s about moving better, aging well, and reducing risk factors.
Want to Go Deeper?
Grip strength is just one of the 4 simple movement tests that research shows can predict your longevity. Curious about the others? Explore our blog: The 4 Tests That Can Predict How Long You’ll Live
Summary
Grip strength is not just about your hands and forearm strength, it is a sign of how well your whole body is functioning.
Even small, consistent efforts can improve strength, confidence, and independence especially when incorporated in a full-body movement program.
It becomes a powerful part of aging well.
Ready to Get a Grip on Your Health?
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Cameron Corish has been caring and achieving results for the local Wishart, Mansfield and Mt Gravatt community for over 15 years. He takes a multi-disciplined and holistic approach to health and fitness addressing the physical, mental and emotional aspects of one’s health.
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Research References
1. Leong, D.P. et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. *The Lancet*.
2. Rantanen, T. et al. (1999). Midlife hand grip strength as a predictor of old age disability. *JAMA*.
3. Bohannon, R.W. (2008). Hand-grip dynamometry predicts future outcomes in aging adults. *Journal of Geriatric Physical Therapy*.
