Did you know your grip strength says more about your health than just confidence? Discover how a simple squeeze can reveal your risk for disease, recovery outcomes, and even longevity—and learn easy ways to boost your grip for better aging.
In this article:
- Grip strength is a key indicator of overall health and longevity, especially in older adults.
- Weak grip strength is linked to higher risks of death, disease, disability, and slower recovery.
- Improving grip strength through exercise, good nutrition, and managing health conditions can support better aging.
When someone has a firm handshake, we often call it a good grip. It is commonly interpreted as a sign of trustworthiness and confidence. Health care providers, however, view grip strength differently — as an indicator of overall health and longevity.
A study published in the Journal of Strength and Conditioning Research followed more than 12,000 adults ages 50 and older for 12 years. One of the markers researchers examined was grip strength. The study found that participants with weaker grip strength had a 45% higher risk of death during the study period. Other research has linked declining grip strength to heart disease, arthritis, osteoporosis, type 2 diabetes and certain cancers.
What Is Grip Strength and Why Does It Matter?
Grip strength refers to the combined force of the muscles in the hand and forearm. Poor grip strength can significantly affect quality of life, influencing everyday tasks such as opening a jar, carrying groceries or simply grasping a handrail.
Doctors measure grip strength using a handheld device called a dynamometer, which shows how much force a person generates when squeezing it. Although the test focuses on the hand and forearm, it can reveal broader health concerns. This quick, inexpensive test is commonly used to assess:
- Overall muscle health and mass
- Nervous system function
- Protein intake and energy levels
- The possible presence of conditions such as heart disease, arthritis, diabetes or lung disease
- The presence and degree of inflammation
Grip strength is also a predictor of surgical outcomes. People with poor grip strength tend to recover more slowly after procedures and face a higher risk of complications. As a result, grip strength can influence decisions related to rehabilitation and post-surgical physical therapy.
Grip testing is only one part of a comprehensive health assessment. It does not measure balance, endurance or cardiovascular fitness. Grip strength also may be affected by hand pain, injury or arthritis without indicating whole-body weakness.
Grip Strength and Aging
In older adults, weak grip strength is associated with:
- Difficulty walking, standing from a seated position or carrying objects
- A higher risk of falls
- Slower recovery from illness, injury or surgery and longer hospital stays
- Increased risk of disability
- Higher overall mortality risk
- Sarcopenia
Sarcopenia is a condition characterized by the loss of muscle mass, strength and function. It can lead to balance problems, slower walking speed, low energy, fatigue and frequent falls. Risk factors include advanced age, poor nutrition, insufficient physical activity and certain illnesses, including cancer. While some muscle loss is a normal part of aging, it does not automatically result in sarcopenia. The risk can be reduced by:
- Staying physically active, including strength-training activities two to three times a week. Farmer’s walks (carrying dumbbells or kettlebells for a distance) are particularly helpful.
- Using hand grippers or stress balls on a daily basis to increase strength
- Eating adequate amounts of protein
- Managing chronic health conditions
If you are new to a regular exercise routine, talk with your doctor before getting started. For help finding a doctor, click here.
This article first appeared in the January 2025 edition of the HealthPerks newsletter.
