Understanding What Your Grip Strength Reveals About Your Overall Health

Grip strength, the force generated by muscles in the hand and forearm when grasping or squeezing an object, serves as a simple yet powerful indicator of overall health. This measurement reflects the combined effort of various muscle groups and has been used since the 1950s as a quick, noninvasive tool to assess general well-being.

To measure grip strength, a handheld dynamometer is typically used. The test involves sitting with the forearm bent at 90 degrees and the wrist in a neutral position, then squeezing the device as hard as possible three times with each hand. The highest readings are averaged, providing a score in kilograms or pounds. Values below 29 kg for men and 18 kg for women are generally considered low.

Research consistently shows that grip strength correlates strongly with overall muscle strength and lean body mass across the lifespan. Moreover, higher grip strength is associated with greater independence in daily activities, especially as individuals age, allowing better performance of routine tasks like standing up from a chair or moving around.

Beyond functional benefits, low grip strength has been linked to increased risks of chronic diseases such as cancer, cardiovascular disease, depression, and diabetes. It is also a predictor of early mortality, with studies indicating that individuals with stronger grip tend to live longer.

Muscle mass plays a vital role in metabolic health, assisting in blood sugar regulation and the production of beneficial myokines—chemicals released by muscles that support tissues and organs like bones, fat, the gut, liver, skin, and brain. This highlights how muscle health influences overall vitality.

While improving grip strength directly might not be necessary unless you’re involved in activities like rock climbing, focusing on strengthening your legs and core through exercises like deadlifts, squats, and pull-ups offers broader health benefits. Leg strength, in particular, is strongly linked to disease risk and longevity.

In summary, grip strength offers a low-cost, accessible mirror to your overall health. It acts as a proxy for muscle health, which is fundamental for maintaining independence, metabolic regulation, and reducing the risk of various chronic conditions. Regular resistance training focusing on large muscle groups can enhance both muscle and overall health.

Source: https://medicalxpress.com/news/2025-05-strength-health.html