How does grip strength indicate health?

Grip strength has been shown to be an incredibly accurate indicator of health and future health. Recently, a number of studies have shown that a weak grip correlates with a number of chronic conditions including osteoporosis, arthritis and cardiovascular disease.

Of course, a strong grip and good endurance is essential for many day to day tasks. For example, carrying the groceries from your car to inside, turning a screw driver whilst doing DIY work or holding a tennis racket for several sets.

How does grip strength correlate with to life expectancy?

Hand grip strength has been shown to be an incredibly accurate biomarker for current and future health. Recent studies have shown a strong correlation between grip strength and the ability to predict or anticipate future muscle strength, muscle mass, bone density and function. Interestingly, this has been shown as an accurate predictor for both males and females across all ages.

For those over 65, grip strength is an accurate predictor for a decline in both physical and mental function. A weak grip has been linked to reduced bran function, osteoporosis, obesity, diabetes, rheumatoid arthritis and an increased likelihood of falling. In fact, a recently study over 140 000 older adults over four years found that reduced grip was related to higher likelihood of heart attack, stroke, cardiovascular disease and even death.

Grip strength and measuring grip strength is an indicator of how much physical activity and exercise that you do. Whilst grip strength can decrease the older we get, weak grip is a likely indicator insufficient exercise and physical activity.

How do you measure grip strength?

Grip strength can be measured using a dynamometer. This is a specific device that can measure the maximum amount of force that you exert. Our team at ME Physio are able to track and measure your grip strength. Whilst there is going to be a difference between your dominant and non-dominant side, we’re able to average these out and compare this to the normals for your age and gender.

How do I improve my grip strength?

Improving your grip strength is as simple as gradually and safely increasing your overall physical activity.

Increasing your grip strength isn’t about just squeezing or grabbing a resistance ball. In fact, one of the best ways to improve your grip strength is by doing resistance training. Holding weights or resistance equipment such as bands, dumbbell or barbells, will increase your grip strength. For example, doing a bicep curl, deadlift or a farmer’s carry will challenge your grip. Body weight exercises such as a chin up or or just holding and hanging your weight from the bar will also improve your grip strength and endurance.

If you are not sure where to start with your exercise program, our expert team of physiotherapists are well placed to provide an individualised and tailored program or your needs. Book an appointment online or call our friendly team today.