Disclaimer: This blog post is for informational purposes only and should not be considered medical advice. Please consult with a qualified healthcare professional regarding any health conditions or before making any changes to your diet or exercise routine.

In the world of medicine, we have a constant obsession: predicting the future. Who is at risk for developing diseases, and who is at risk for early mortality? So, what if I told you that something as simple as your ability to hold onto heavy objects, carry your groceries, or even open a stubborn jar could predict your health outcomes? It might sound surprising, but your grip strength - yes, the strength in your hands—holds valuable clues about your body’s overall resilience, your risk for chronic illness, and even how well you'll function as you age.

When we talk about grip strength, we’re referring to the force generated by the muscles in the hand and forearm. Clinically, we measure it using a hand dynamometer, a device that records how much force you can exert when squeezing its handle. But it’s more than just a hand test. It’s a surprisingly powerful marker of overall muscle function, one that reveals more about a person’s health than most realize.

To understand grip strength better, here’s a glimpse of the ranges considered normal or strong based on age and sex:

Men (20-39 years): Good strength ranges from 93-99 lbs, and excellent strength is over 121 lbs. For men 60 and older, good strength drops to 71-77 lbs, with excellent strength starting above 88 lbs.

Women (20-39 years): Good strength is between 62-66 lbs, while anything above 77 lbs is excellent. For women over 60, these numbers decrease to 46-50 lbs for good strength and above 55 lbs for excellent.

While grip strength peaks in your 30s and early 40s, it begins to decline slowly with age.

Tool to Diagnose Sarcopenia

Sarcopenia refers to the gradual loss of muscle mass and strength with age. It’s a serious condition that leads to frailty, falls, fractures, and loss of independence. Grip strength serves as one of the core diagnostic criteria for sarcopenia. For men over 60, a grip strength below 27 kg (60 lbs) is a red flag, and for women, anything under 16 kg (35 lbs) is a cause for concern. Additionally, if your grip is weak, there’s a higher likelihood that your bone mineral density is compromised (osteopenia), putting you at risk for fractures and falls.

Grip Strength: A Measure of Overall Health and Longevity

Weak grip strength has been strongly linked to higher mortality. Let that sink in: something as simple as the strength of your grip can indicate your overall lifespan, even when accounting for age, gender, and other health conditions.

Multiple studies have shown the correlation of weak grip strength with a high risk of cardiovascular diseases, such as heart attack and stroke. In fact, a 2023 study published in the American Journal of Preventive Medicine found that low grip strength could even predict future cardiovascular events! Weak grip strength doesn’t directly cause heart disease but serves as a marker for underlying health issues like vascular problems, poor muscle function, and inflammation. That’s why it’s not surprising that low grip strength is also correlated with type 2 diabetes, metabolic syndrome, and even cognitive decline.

What Can We Do?

Aging is about staying active, mobile, and independent. Grip strength correlates strongly with gait speed and overall mobility, the ability to perform daily activities like cooking, cleaning, showering, and dressing. Who does not want to stay independent?!

Luckily, our strength - including grip strength - is not a static trait. Here are some ways to improve it:

- Resistance Training: A game changer! I especially love functional full-body strength training exercises such as farmer’s walks or suitcase carries, deadlifts, and pull-ups.

- Functional Activities like rock climbing, climbing stairs, rowing, gardening, and nature walks are great, fun ways to engage in physical activity and improve overall muscle strength and function.

- Nutrition: For proper function, our muscles need adequate protein, vitamin D, calcium, magnesium, and of course hydration.

The Bottom Line: Your Hands Hold the Key to Your Health

Grip strength is an indicator of how your body is doing now, and it’s also a roadmap for your future. Whether you’re in your 30s, 40s, or 60s, paying attention to your grip strength today can help you stay more mobile and independent tomorrow.

Stay strong, and remember: it’s never too early or too late to take charge of your health!

Share this article with anyone who might benefit from this information.

(Over the last few weeks, I have discussed this topic on social media here and here).

About the Author
Dr. Lipartia is a double board-certified physician specializing in obesity medicine and metabolic health. Passionate about translating complex research into practical advice, she empowers patients and readers to make informed decisions for long-term health.

References:
McGrath, R., et al. (2023). Lower grip strength is associated with higher mortality among older adults. The Journals of Gerontology: Series A, 78 (5), 789-797.

Peterson, M. D., et al. (2023). Low grip strength as a predictor of cardiovascular events. American Journal of Preventive Medicine, 64(5), 567-575

Bahat, G., et al. (2016). Cutoff points for identifying sarcopenia. Aging Clinical and Experimental Research, 28(6), 903-910

Cawthon, P. M., et al. (2019). EWGSOP2 criteria and grip strength for sarcopenia diagnosis. Osteoporosis International, 30 (9), 1623-1630