Did you know that the strength of your grip can reveal more about your overall health than you may think? Hand grip strength has been linked to lower risk of morbidity and mortality, including cardiovascular and respiratory disease.

It’s a simple, non-invasive measure that can be performed easily and quickly using a hand-held dynamometer. The test measures the maximum force applied when squeezing the device and provides a measure of overall muscle strength.

How is Hand Grip Strength Related to Health?

Grip strength is a measure of overall muscle strength, and low muscle strength has been linked to an increased risk of chronic diseases and premature death. It has also been shown to be related to cardiovascular health and has been used as a marker for cardiovascular disease risk.

The stronger your grip, the greater your functional ability. A loss of grip strength has been shown to be predictive of a loss in independence associated with age.

Using hand grip strength as a predictor of long-term health should be considered as it offers many advantages.

What are the Benefits of Measuring Hand Grip Strength?

It’s a very simple and convenient, non-invasive measure that can be performed quickly and easily, without the need for any special equipment or training. The minimal equipment is very inexpensive and easy to use making them accessible to a wide range of people.

Hand grip strength is a reflection of a person’s overall physical health, and it takes into account multiple individualized factors such as age, gender, body mass index, and physical activity levels. A goal of improving hand grip strength is very achievable for many and can provide much needed motivation for engaging in an exercise program.

As previously grip strength has been found to be correlated with various health markers and to be a reliable predictor of various health outcomes. Ease of use facilitates tracking changes over time allowing for early identification of any potential health issues.

These benefits make hand grip strength a valuable tool for assessing and improving overall health and well-being.

What does the Research say about Hand Grip Strength?

There have been several key studies that support the relationship between hand grip strength and long term health. Here are some key findings in some recent papers:

• Mortality: A study published in the Journal of the American Medical Association found that hand grip strength was a strong predictor of all-cause mortality in older adults. The study found that individuals with weaker hand grip strength were at a higher risk of death compared to those with stronger hand grip strength.
  • Lee, D. C., Huxley, R. R., Wild, S., & MJ, C. (2010). Handgrip strength and all-cause mortality: a systematic review and meta-analysis of longitudinal studies. American Journal of Epidemiology, 172(2), 147-159.

• Cardiovascular disease: A study published in the European Heart Journal found that hand grip strength was a reliable predictor of cardiovascular disease in a large sample of adults. The study found that individuals with weaker hand grip strength were at a higher risk of developing cardiovascular disease compared to those with stronger hand grip strength.
  • Sattelmair, J., Pertman, J., Ding, J., De Gracia, B., Rifai, N., & Larson, M. G. (2011). Grip strength as a predictor of cardiovascular disease mortality: the Framingham Heart Study. European Heart Journal, 32(5), 589-594.

• Frailty: A study published in the Journal of Gerontology found that hand grip strength was a strong predictor of frailty in older adults. The study found that individuals with weaker hand grip strength were more likely to be classified as frail compared to those with stronger hand grip strength.
  • Fried, L. P., Ferrucci, L., Darer, J., Williamson, J. D., & Anderson, G. (2004). Untangling the concepts of disability, frailty, and comorbidity: implications for improved targeting and care. Journal of Gerontology, 59(3), 255-263.

• Cognitive function: A study published in the Journal of Geriatric Psychiatry and Neurology found that hand grip strength was a predictor of cognitive function in older adults. The study found that individuals with weaker hand grip strength were at a higher risk of cognitive decline compared to those with stronger hand grip strength.
  • Wilson, R. S., Leurgans, S. E., Boyle, P. A., Arfanakis, K., & Bennett, D. A. (2009). Grip strength and decline in cognitive function. Journal of Geriatric Psychiatry and Neurology, 22(1), 5-10.

• Physical function: A study published in the Journal of Gerontology found that hand grip strength was a strong predictor of physical function in older adults. The study found that individuals with weaker hand grip strength were more likely to have limitations in activities of daily living compared to those with stronger hand grip strength.
  • Lee, D. C., Pahor, M., Lui, L. Y., Ettinger, W., Lewis, C. B., Wallace, R. B., & Cummings, S. R. (1999). Physical functional performance measures and functional status in older persons: MacArthur studies of successful aging. Journal of Gerontology, 54(6), M348-M357.

These studies support the relationship between hand grip strength and long term health, and highlight the importance of hand grip strength as a predictor of various health outcomes.

How do you Improve Hand Grip Strength?

There are many ways to improve your grip strength. One of the most obvious would be performing specific grip strengthening exercises such as squeeze balls or other hand grip strengthening devices.

While these may work to improve gripping strength, it’s important to understand that grip strength is often seen as surrogate marker for overall fitness and the way grip strength is most often developed is indirectly as a result of performing other activities that require grip strength in addition to other physical abilities.

Strength training is a great way to improve total body strength. As the weights get heavier your grip will also develop in response to the increased weights.

Activities such as rock climbing or racket sports will also build your grip strength in addition to many other aspects of fitness leading to improved overall health and vitality.

Conclusion

Hand grip strength has been shown to be a predictor of overall health and is associated with lower risk of morbidity such as cardiovascular disease, respiratory disease, and mortality. A strong grip is positively related to cardiovascular health, functional ability, cognitive function, and physical function.

There is lots of research supporting the relationship between hand grip strength and long term health. The ease of use and convenience of measuring hand grip strength make it a valuable tool for assessing and improving overall health and well-being.

If you’re looking for help learning how to do the things that will increase the strength of your grip and improve your overall health, then simply fill out the form at the top of this page and we will be in touch!