Test Your Grip to See How You’re Aging

A quick, three-second grip strength test may hold surprising power in predicting how well you’ll age. Research shows that weaker grip strength is linked to a higher risk of heart disease, cognitive decline, some cancers, and even early death. Fortunately, you don’t need any special equipment to test and improve your grip strength right at home.

What Grip Strength Reveals About Your Health

Grip strength is much more than just a measure of how strong your hands are. It’s increasingly being used by healthcare providers as an early indicator of overall health and aging. Some experts even view it as a vital sign right alongside blood pressure, heart rate, temperature, and breathing rate.

“Grip strength is a strong predictor of quality of life in older adults because it reflects overall muscle strength, functional ability, and just general health,” explained Maegan Olivos, PT, DPT, MPH, a specialist in geriatric physical therapy at Denver Health.

Numerous studies back up this claim:

• In a 2019 global study of over 34,000 older adults, those with weaker grip strength had a 45% higher chance of developing depression.

• Low grip strength has been linked to reduced mental health, limited mobility, and an increased likelihood of isolation.

• Isolation itself is a known risk factor for serious conditions like high blood pressure, dementia, heart disease, and anxiety.

This combination of physical and emotional challenges can significantly lower quality of life as we age.

How to Measure Grip Strength

Clinicians often use a handheld device called a dynamometer to measure grip strength. The process is simple: seated comfortably, you hold the device at a 90-degree angle and squeeze for three seconds. The test is typically repeated three times, and the average is taken as your score.

But you don’t need a professional device to gauge your grip strength at home. Blair Parrish, PT, DPT, suggests some simple alternatives:

• Hold a weight: Use a hand weight or filled water bottle, holding it with your arm extended. The longer you can hold it, the stronger your grip.

• Squeeze and release: Grab a tennis ball and squeeze it repeatedly for one minute. More repetitions indicate stronger grip endurance.

These simple tests can offer helpful insight into your grip strength, even without specialized equipment.

What’s Considered Normal Grip Strength?

Grip strength naturally varies based on age, gender, and physical condition. For older adults, experts often use these benchmarks to help diagnose sarcopenia (age-related muscle loss):

• For men: less than 26 kilograms (approximately 57 pounds)

• For women: less than 16 kilograms (approximately 35 pounds)

Sarcopenia increases fall risk, decreases independence, and can make everyday tasks like opening jars or carrying groceries more difficult.

How to Improve Grip Strength

While grip strength declines with age, the good news is you can strengthen it at any time with consistent effort. Whether at the gym or at home, small daily habits can make a significant difference.

Gym-Based Exercises

• Wrist curls: Using light weights, curl your wrists up and down to target forearm and hand muscles.

• Farmer’s carry: Hold kettlebells or dumbbells at your sides while walking to improve grip, shoulder, and core strength.

At-Home Exercises

Christine Childers, PT, PhD, recommends easy at-home strategies:
“Get a stress ball or something that’s soft and squishy. Anytime you’re sitting watching TV or at the computer, just have it in your hand and play with it. That’s going to help strengthen the grip.”

Other simple options include:

• Squeezing a ball of yarn

• Gripping a small bag of rice

• Using therapy putty designed for hand strengthening

The key is consistency. These small efforts add up over time, making a big difference in daily functioning and overall well-being.

Why Grip Strength Matters for Aging Well

Maintaining good grip strength supports much more than your ability to open jars or carry groceries. It reflects your body’s total muscle function and may offer early warning signs for broader health concerns. As researchers continue to explore its connection to chronic diseases, grip strength remains a simple yet powerful indicator of healthy aging.

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