Get a grip! Quite literally, this time. Because your grip can tell a lot about your health. It can even predict how long you will live. According to science, a strong handgrip can tell more than your confidence: it can be a true indication of your overall health, strength, and longevity.
“A good general measure of overall muscle strength is how hard you can grip. Grip strength improves a little throughout early adulthood, peaks between age 30 and 39, and then drops off as people age, especially in late adulthood. By establishing international handgrip norms through a reference population, we can determine how well someone compares to their peers of the same age and sex, and quickly identify people who need intervention,” Professor Grant Tomkinson, the lead researcher of a study published in 2024, said.
How to measure grip strength?
Grip strength is far more than just a measure of how firmly you can shake hands or open a jar. From predicting your risk of chronic diseases to assessing your chances of reaching 100, grip strength offers a window into your physical and metabolic well-being. While clinical studies use a hand dynamometer, a device that precisely measures the force of your squeeze, you don’t need fancy equipment to get started.
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What do you believe is the best exercise for improving grip strength?
You can test your grip strength at home by using a bathroom scale, or tennis ball, or a stress ball. This will give a rough and trackable measurement. Here’s how to do it:
Find a suitable object: Choose a tennis ball, stress ball, or any graspable object that can be deformed without causing pain.
Squeeze with maximum effort: Sit comfortably, hold the object in one hand, and squeeze as hard as you can for as long as possible until your grip fatigues.
Time your squeeze: Note how long you can maintain the squeeze. A good target is 15–30 seconds for a maximal effort.
Repeat and track: Test both hands and repeat over time to monitor progress. Consistency is key to spotting improvements or declines.
If your grip strength falls significantly below average for your age group, it could be a red flag for frailty, muscle loss (sarcopenia), or other health issues.
Can you improve grip strength?
Yes, you could improve more than just your handshake. Exercises like deadlifts, farmer’s carries, squeezing a tennis ball, or using grip trainers can boost your strength over time. Staying active in general also contributes to maintaining healthy muscle mass and function. Certain simple at-home exercises can boost your grip strength. They include:
Single-arm wrist curls:Use a light weight or household item for 2–3 sets of 10–20 reps per hand.
Bicep curls: If you have a kettlebell or dumbbell, incorporate these to strengthen your arms.
Timed get-up-and-go test: For older adults, rise from a chair, walk three meters, turn, and return while timing yourself. This builds lower limb strength and mobility, indirectly supporting grip.
