Grip Strength: The Health Indicator You Didn't Know You Needed
Did you know your grip strength is a powerful predictor of your overall health and wellbeing? Beyond helping with daily tasks like carrying groceries or opening those stubborn jars, research shows grip strength is closely linked to your muscle mass, bone density, and even heart health. Studies show a weak grip can signal risks for chronic conditions such as osteoporosis, arthritis, and cardiovascular disease, especially as we get older.
In this blog, we dive into why grip strength is so important, how it ties into life expectancy, how we test grip strength in the clinic and ways you can improve it!
Why Grip Strength Matters
Research shows that grip strength is closely linked to:
Muscle Mass: Strong grip often means stronger muscles.
Bone Density: A good grip can indicate healthier bones.
Heart Health: A weak grip may signal potential cardiovascular issues.
Grip strength can also give us an idea of how much physical activity you’re getting. As we get older, it’s common for grip strength to decline, but if it’s particularly weak, it could be a sign that you’re not getting enough exercise. Keeping your grip strong as you get older is a way to ensure you’re maintaining your overall fitness, staying mobile and helps reduce the risk of injury or falls.
The Link Between Grip Strength and Life Expectancy
When it comes to predicting overall health, grip strength stands out as a reliable indicator. Studies have shown that grip strength isn’t just a measure of hand function—it can be used to predict future muscle strength, muscle mass, bone density, and physical function across both men and women of all ages.
Here are some compelling stats:
For those over the age of 65, grip strength is a powerful predictor of both physical and mental decline.
A weak grip has been linked to a higher likelihood of chronic conditions like osteoporosis, obesity, diabetes, and even cognitive decline.
A study of over 140,000 older adults over four years found that reduced grip strength was related to an increased risk of heart attack, stroke and cardiovascular disease (Leong et al., 2015).
Simply put, a strong grip isn’t just about being able to open that stubborn jar—it could be the key to getting more movement into your daily routine, leading to a more balanced and healthier lifestyle.
Grip Strength in Injury Assessment and Rehabilitation
Grip strength is not only important for daily tasks but also serves as a crucial tool in assessing upper limb injuries. Here’s how:
Assessing Upper Limb Injuries: Grip strength is one piece of the puzzle which can reveal underlying issues in the shoulder, elbow, and wrist. By evaluating your grip, we can identify weaknesses or imbalances that may contribute to pain or injury. This allows us to develop a targeted rehabilitation plan that addresses your specific needs.
Addressing Overuse Injuries: These injuries often stem from repetitive movements, whether it's lifting weights at the gym, performing daily tasks, or even playing with your kids. Weak grip strength can exacerbate these issues, leading to pain or discomfort in your upper body. We take objective measures to ensure your rehab is targeted.
Improving Gym Technique: For those who love hitting the gym—grip strength is essential for effective lifting technique. Do you feel pain in your wrists, forearm or elbows when lifting in the gym? It may be due to your grip strength. We provide guidance on optimising your grip technique to enhance performance and reduce the risk of injury.
How Is Grip Strength Measured?
At Kaylana Wellness Collective, we use a device called a handgrip dynamometer as shown in the image. This measures the maximum amount of force you can exert with your grip. We can track and assess your grip strength, compare it to age and gender norms, and use it as part of a holistic approach to your health and wellbeing.
So What Do The Stats Say?
Grip strength varies based on age, gender, and overall health. As a general guide, here are some averages:
Men (ages 20-30): Around 45-50 kg of force
Women (ages 20-30): Around 25-30 kg of force
Men (ages 60-70): Around 30-35 kg of force
Women (ages 60-70): Around 15-20 kg of force
Of course, these are just averages, and what’s important is that your grip strength remains strong for your personal age group and lifestyle.
How to Improve Your Grip Strength
Improving your grip strength goes beyond simply squeezing a resistance ball. One of the most effective ways to build grip strength is through resistance training. The key is to gradually and safely increase your overall physical activity. Your grip strength will naturally improve as you work on total-body exercises that engage your hands and forearms.
Here are some great exercises to get you started:
Resistance Training: Exercises like bicep curls, deadlifts, kettle bell swings and farmer’s carries challenge your grip and build strength in your hands and forearms.
Bodyweight Exercises: Hanging from a bar, chin-up variations and press-ups are fantastic ways to improve grip strength and endurance.
Grip-Specific Exercises: You can add grip exercises, such as using hand grippers or squeezing a resistance ball, but they should be part of a broader routine that targets your entire body.
Curious To See Where You Stand?
At Kaylana Wellness Collective, we can measure your grip strength, along with other key measurements and create a personalised exercise plan to improve your overall health and wellbeing. Book in a session with our qualified physiotherapist for a comprehensive assessment today.
Disclaimer: This blog is for educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always consult with a qualified healthcare provider for advice specific to your health needs.