Grip Strength: What It Says About Your Health
You may not think much about your grip strength until you struggle to open a jar, carry groceries, or hold onto something heavy. But did you know that how strong your hands are can reveal important insights about your overall health and longevity?
Grip strength is much more than a measure of hand function. It’s a reflection of your body’s muscle strength, resilience, and even your long-term health. In fact, research shows that weaker grip strength can be linked to a higher risk of chronic disease, frailty, and even early mortality [1,2].
The good news? With the right strategies, it’s entirely possible to build and maintain grip strength to support your health for years to come. We will explore why grip strength is such a powerful health marker and how you can take simple, effective steps to improve it.
A Predictor of Health Outcomes
Low grip strength is associated with an increased risk of certain health concerns including cardiovascular disease, cognitive decline, and reduced mobility. Research suggests that adults with weaker grip strength may face a higher likelihood of developing physical limitations and experiencing health challenges over time [1].
Additionally, grip strength plays a key role in identifying sarcopenia, a condition characterized by age-related muscle loss. Sarcopenia can lead to weakness, reduced mobility, and an increased risk of falls and fractures. If your grip strength is low, it may be a sign that your overall muscle mass is declining, putting you at greater risk of frailty, decreased mobility, and loss of independence [3].
A Clue to Metabolic Health
Did you know that your grip strength can provide insight into your metabolic health? It may seem surprising, but research shows that lower grip strength is often linked to insulin resistance, prediabetes, and metabolic syndrome. A study found that middle-aged adults with weaker grip strength were significantly more likely to have markers of poor metabolic health [4]. Building strength through regular resistance training can not only improve your grip but also enhance your body’s ability to maintain balanced blood sugar levels.
5 Effective Ways to Build Grip Strength
The best part about grip strength training? You don’t need fancy equipment. Simple movements and small adjustments to your routine can make a big difference.
Dead Hangs
Holding onto a pull-up bar and letting your body hang can build endurance in your forearms, shoulders, and back. Start with 10-second holds and work your way up to a minute.
Farmer’s Carries
This involves walking while holding a heavy weight, in each hand. It strengthens your grip, core, and posture at the same time. Choose weights that challenge you but still allow you to maintain good form. This functional exercise mimics real-life activities like carrying groceries, making it both practical and effective.
Wrist and Finger Exercises
Strengthening the smaller muscles in your hands and forearms can have a noticeable impact. Simple wrist curls, reverse curls, and squeezing therapy putty or stress balls are excellent ways to build grip strength. Towel-wringing exercises, where you twist a towel tightly, are also effective for improving dexterity and strength.
Kettlebell Training
Kettlebells offer a unique advantage over dumbbells when it comes to building grip strength. Their off-centered weight and thick handles require constant adjustments, engaging the muscles in your hands, wrists, and forearms more intensely. Whereas dumbbells provide a more balanced load, making them ideal for controlled strength exercises.
Resistance Training
Compound exercises that involve multiple muscle groups, like deadlifts, pull-ups, and rows, naturally build grip strength. Because these exercises require you to hold and move weights, your grip muscles will strengthen alongside the rest of your body. Aim for two to three sessions of resistance training per week.
Grip strength offers valuable insight into your overall health, from muscle strength to metabolic function. It’s something you can improve with simple, effective exercises. Prioritizing strength training not only enhances your grip but also supports long-term health, reduces risk for chronic illness and helps maintain mobility. Taking small steps now can make a big difference in how you feel and function in the years to come.
We encourage you to learn your Grip Strength by scheduling an assessment with our Synergy fitness coaches. During this evaluation, our fitness coaches use a handheld device that quickly and accurately measures your grip strength providing valuable insight into your muscle health and overall strength. They can then provide you with personalized guidance on how to improve or maintain your own grip strength. Connect with our team to set up your session today!
References:
1.Hamer, M., Kivimaki, M., & Gale, C. R. (2019). Handgrip strength and risk of all-cause mortality: Findings from a large prospective cohort study. Clinical Interventions in Aging, 14, 1489–1496. https://doi.org/10.2147/CIA.S225128
2.Wang, Y., Hu, Z., Ma, S., & Zhang, H. (2023). Handgrip strength and its association with mid-term mortality: A systematic review and meta-analysis. BMC Public Health, 23, 17058. https://doi.org/10.1186/s12889-023-17058-9
3.Cruz-Jentoft, A. J., Bahat, G., Bauer, J., et al. (2019). Sarcopenia: revised European consensus on definition and diagnosis. Age and Ageing, 48(1), 16-31. https://doi.org/10.1093/ageing/afy169
4.Lee, M. R., Jung, S. M., Bang, H., Kim, H. S., & Kim, H. N. (2021). Association between handgrip strength and prediabetes in middle-aged adults. Frontiers in Endocrinology, 12, 697735. https://doi.org/10.3389/fendo.2021.697735