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Your handshake may reveal more about your health than you realize.
Researchers have found that grip strength is closely linked to overall muscle strength, physical function, and healthy aging.¹
Why Does Grip Strength Matter?
Think about it… almost everything you do with your hands begins with your grip.
A strong grip makes everyday life easier. Think about how often you use your hands to:
• Open jars
• Carry groceries or shopping bags
• Hold a golf club or pickleball paddle
• Use tools for work (hammer, screwdriver) or in the yard (gardening, mowing the lawn)
• Maintain independence with daily tasks that involve pushing, pulling, turning, and lifting
Beginning around age 30, adults lose approximately 3% to 8% of their muscle mass each decade, with losses accelerating after age 60 if strength is not maintained through regular exercise.²
How Is Grip Strength Tested?
The most accurate way to measure grip strength is with a hand dynamometer, a small device that measures the amount of force you can produce while squeezing the handle.
You can find all kinds of hand dynamometers on Amazon.
What Is Considered Normal?
Grip strength varies depending on age and sex. Generally speaking:
• Above-average grip strength is a positive sign of healthy muscle function.
• Lower-than-expected grip strength may indicate a need to improve overall strength and fitness.
• The important thing is not comparing yourself to someone else. It is tracking your own strength over time!
Can Grip Strength Improve?
Absolutely! Grip strength often improves with:
• Regular resistance training with dumbbells, kettlebells or machine weights
• Carrying weights safely. Ever heard about the Farmer’s Carry exercise?
• Functional strengthening exercises: spring grip devices, squeeze balls, and Theraputty
• Activities such as gardening, racquet sports, and strength training with dumbbells or machines
My Advice
As a Doctor of Physical Therapy, I encourage people to think of grip strength as another vital sign of healthy aging. Just as we monitor blood pressure and heart rate, tracking grip strength provides valuable insight into your overall strength, physical function, and independence.
Final Thoughts
This concludes my “How Well Are You Aging?” series.
Over the past five articles, we have explored simple tests that measure many of the physical qualities needed to remain active and independent throughout life.
I hope this series has encouraged you to think differently about aging.
Remember…
Aging is inevitable. Losing strength, balance, and mobility does not have to be.
If you would like a personalized assessment with any or all the tests, I would be happy to help. Call or text me with questions!
References
¹ Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: Revised European Consensus on Definition and Diagnosis. Age and Ageing. 2019;48(1):16-31.
² Volpi E, Nazemi R, Fujita S. Muscle Tissue Changes with Aging. Current Opinion in Clinical Nutrition & Metabolic Care. 2004;7(4):405-410.
