Why Hand Grip Strength Matters More Than You Think!
We often associate grip strength with simply being “strong.” But hand grip strength (HGS) is far more important than that; it’s one of the most powerful and underrated indicators of overall health, especially as we age.
In fact, something as simple as how firmly you can squeeze can tell us a surprising amount about your long-term wellbeing. And, you’ll be delighted to know that we can measure it and track it!
Why is Grip Strength a Powerful Health Indicator?
Low grip strength has been strongly linked to an increased risk of:
- Type 2 diabetes
- Cardiovascular disease
- Osteoporosis
- Frailty
- Cognitive decline
- Loss of independence
- Increased mortality
In other words, grip strength doesn’t just measure muscle, it helps predict future health outcomes.
It can also:
- Detect health problems early
- Be used to monitor changes in strength over time
- Help to identify risk of disability or hospitalisation
- Highlight declining muscle mass (sarcopenia)
As we get older, maintaining muscle strength becomes critical for preserving independence and quality of life, and grip strength gives us a simple way to track that.
Average grip strength by age group
| Age 18 to 25 | Women 27 – 31kg | Men 46 – 52kg |
| Age 26 to 35 | Women 26 – 30kg | Men 44 – 50kg |
| Age 36 to 45 | Women 25 – 29kg | Men 42 – 48kg |
| Age 46 to 60 | Women 20 – 28kg | Men 35 – 47kg |
| Age 61 to 75 | Women 18 – 26kg | Men 30 – 45kg |
| Over 75 | Women 16 – 20kg | Men 25 – 40kg |
Improving your Grip Strength
The good news is that if you fall below your age range metric, you can improve your grip strength with the right training and get back on track, improving your health indicators as a result.
Some of the exercises that improve grip strength include:
1. Dead Hangs
A simple isometric bodyweight exercise where you hang from an overhead bar with arms fully extended and feet off the floor.
Benefits: Builds grip endurance, shoulder stability, and upper body strength.
2. Farmer’s Carries
Hold heavy dumbbells or kettlebells in each hand and walk for a set distance or time.
Benefits: Improves grip, core strength, posture, and full-body stability.
3. Deadlifts
Lift a weighted barbell (or similar object) from the floor to a standing position, then lower it with control.
Benefits: Develops total body strength while significantly challenging grip.
Consistency is key. Even incorporating these exercises into your routine once or twice a week can make a noticeable difference.
Ready to Test Your Grip?
Take part in our gym grip strength challenge!
A member of our gym team will:
- Provide a professional dynamometer
- Show you how to set it up correctly
- Guide you through the test safely
You’ll squeeze the device as hard as possible using your dominant hand. You can attempt the test three times, with your highest score counting as your final result.
It’s quick, safe, and you might be surprised at what your grip strength reveals about your health!
Just ask one of the PTs next time you visit the gym.
BACK TO BLOG
