When it comes to predicting your health and longevity, you might think you need a battery of high-tech scans or expensive medical tests. But what if we told you that one of the most powerful indicators of your future well-being could be sitting right at the end of your arm? That’s right—your grip strength may hold surprising clues about how long (and how well) you’ll live.
It might sound like something out of a fitness magazine, but research from around the world is increasingly showing that grip strength is a powerful predictor of overall health, resilience, and even your chances of reaching 100. In fact, a landmark study of nearly 140,000 adults found that grip strength was a better predictor of premature death than even blood pressure.
But why is this simple measure so important? According to experts, your grip strength is a window into your body’s overall muscle health. It reflects your nutrition, physical activity, and even underlying illnesses.
As we age, maintaining muscle mass becomes crucial—not just for opening jars or carrying groceries, but for keeping us independent, mobile, and less prone to falls or fractures.
Grip strength is typically measured using a hand dynamometer—a device you squeeze as hard as you can, which then gives a reading in kilograms. But you don’t need fancy equipment to get a sense of where you stand.
Joshua Davidson, a strength and conditioning researcher at the University of Derby, suggests a simple at-home test: grab a tennis ball or stress ball and squeeze it as hard as you can for as long as possible. If you can maintain a strong squeeze for 15-30 seconds, you’re doing well for your age.
Want to track your progress? Note down how long you can squeeze and see if you can improve over time. Some companies even offer home dynamometers that sync with your mobile phone, letting you chart your grip strength just like your steps or heart rate.
You might be thinking, ‘So what if my grip isn’t what it used to be?’ While a weak grip might just make opening jars a bit trickier, it can also be a red flag for more serious health issues.
Studies have linked lower grip strength to a wide range of serious health concerns. Individuals with weaker grip strength are at a higher risk of developing type 2 diabetes and are more likely to experience frailty, which increases the chances of falls.
Lower grip strength is also associated with reduced bone mineral density, making fractures more likely, and it has been connected to greater risks of cognitive decline and depression.
Additionally, people with weaker grips often face poorer recovery outcomes from illnesses such as pneumonia or cancer, highlighting the role of muscular health in overall resilience.
In fact, one long-term study found that people in their late 50s and 60s with the strongest grips were 2.5 times more likely to become centenarians than those with weaker grips.
So, how does a strong handshake translate to a longer life? Muscle is a key player in your body’s metabolic system, helping to regulate blood sugar and fight off disease. As we age, we naturally lose muscle mass—a process called sarcopenia—which can lead to weakness, slower recovery from illness, and a greater risk of falls.
Grip strength is a quick and easy way for doctors to spot early signs of sarcopenia. Guillaume Paré, a professor of medicine at McMaster University, says he can often tell a lot from a handshake: ‘Weaker handshakes where fingers struggle to close completely around my hand, or where hand muscles are emaciated, are red flags.’
While grip strength is especially important as we age, it’s not just an issue for older adults. Studies have shown that teenagers and young adults with weaker grips are more likely to face health problems down the track. Too much time on screens and not enough physical activity can start to take a toll on muscle strength even in youth.
The good news? Grip strength is something you can work on, no matter your age or fitness level. Here are some simple ways to get started:
- Squeeze Test: Use a tennis ball or stress ball. Squeeze as hard as you can for as long as you can. Try to improve your time each week.
- Wrist Curls: Sit with your arm resting on your lap, palm up, holding a tin or lightweight object. Curl your wrist upwards, hold for a second, then lower. Aim for 2-3 sets of 10-20 reps.
- Resistance Training: General strength exercises—like bicep curls, kettlebell lifts, or even carrying shopping bags—help build muscle throughout your body, which in turn boosts grip strength.
- Stay Active: The more you move, the better your muscle health. Walking, gardening, swimming, or even dancing all help maintain strength and mobility.
- Try the Get-Up-and-Go Test: Time how long it takes you to rise from a chair, walk three metres, turn around, and sit back down. This tests lower limb strength and balance—both crucial for healthy ageing.
If you notice your grip strength declining rapidly, or if you’re struggling with everyday tasks, it’s worth mentioning to your GP. It could be a sign of underlying health issues that need attention.
While it’s not the only measure of health, your grip strength is a surprisingly powerful indicator of how well you’re ageing—and how likely you are to stay strong, independent, and healthy into your later years. The best part? It’s never too late to start improving.
Have you tried the grip strength test? How did you go? Do you have any tips for keeping your hands and muscles strong as you age? Share your experiences and advice in the comments below.
Also read: Could this simple diet addition help you age with strength?
