Grip Strength: The Science of and Muscle Maintenance

As we age, maintaining our physical health becomes increasingly important, especially for those who enjoy the finer things in life and wish to continue doing so with vigor and vitality. One often overlooked yet crucial aspect of physical health is grip strength.

Why Grip Strength Matters

Grip strength is a powerful indicator of overall health and longevity. Recent research consistently shows its strong correlation with various health outcomes:

Overall Health: A 2018 study published in BMJ highlighted that grip strength is a reliable predictor of all-cause and cardiovascular mortality. The study found that lower grip strength was significantly associated with higher risks of death from any cause and cardiovascular diseases (Peterson et al., 2023).
Muscle Function: Research in the Journal of Cachexia, Sarcopenia and Muscle (2022) demonstrated that grip strength is an effective measure of muscle function and overall muscle health. Lower grip strength was associated with greater risks of mobility limitations and decreased physical function in older adults (Dodds et al., 2022).
Mortality Risk: A 2021 meta-analysis in the Journal of the American Geriatrics Society revealed that each 5-kg decrease in grip strength was linked to a 20% increase in all-cause mortality and a 17% increase in cardiovascular mortality. This study underscores the critical role grip strength plays in predicting mortality risk (Celis-Morales et al., 2021).

Strong grip strength enables individuals to perform everyday tasks with ease, such as opening jars and carrying groceries, and is essential for maintaining an active and independent lifestyle as you age. Ensuring good grip strength can therefore contribute to overall better quality of life and increased longevity.

The Science Behind Grip Strength

Grip strength is typically measured using a device called a dynamometer, which assesses the force exerted by your hand muscles. This strength is influenced by several factors:

Muscle Mass: The more muscle you have, the stronger your grip. Muscle mass tends to decline with age, a process known as sarcopenia.
Nerve Function: Efficient communication between your brain and muscles is crucial for strong grip. Age-related changes in the nervous system can affect this communication.
Joint Health: Healthy joints, particularly in your hands and wrists, are essential for a strong grip. Arthritis and other joint conditions can weaken grip strength.

Benefits of Strong Grip Strength

Functional Independence: Performing daily activities without assistance.

Reduced Risk of Injury: Strong hands and forearms can help prevent falls and other injuries.

Enhanced Overall Strength: Grip strength is often a good predictor of overall body strength.

Improved Quality of Life: Maintaining independence and physical capabilities enhances life satisfaction.

How to Train Grip Strength

For those seeking to improve their grip strength, it's important to incorporate specific exercises into your fitness routine with the guidance of professionals.

Types of Grip Strength & Exercises

Depending on your condition, a physiotherapist may suggest different exercises for you to improve grip strength. There are three main types of grip strength to focus on:

Crushing Grip
The ability to close your hand around an object and squeeze.
Exercises: Hand Grippers, Towel Pull-Ups, Wrist Curls
Pinching Grip
The ability to hold an object between your thumb and fingers.
Exercises: Plate Pinches, Pinch Block Holds, Thumb Pinch with Dumbbells
Support Grip
The ability to hold onto something for a prolonged period.
Exercises: Dead Hangs, Farmer’s Walk, Heavy Barbell Holds

Grip Strength Ratings

Men's Grip Strength (In Kgs)

Swipe left to reveal the table content.

Age	Weak	Normal	Strong
10-11	<12.6	12.6-22.4	>22.4
12-13	<19.4	19.4-31.2	>31.2
14-15	<28.5	28.5-44.3	>44.3
16-17	<32.6	32.6-52.4	>52.4
18-19	<35.7	35.7-55.5	>55.5
20-24	<36.8	36.8-56.6	>56.6
25-29	<37.7	37.7-57.5	>57.5
30-34	<36.0	36.0-55.8	>55.8
35-39	<35.8	35.8-55.6	>55.6
40-44	<35.5	35.5-55.3	>55.3
45-49	<34.7	34.7-54.5	>54.5
50-54	<32.9	32.9-50.7	>50.7
55-59	<30.7	30.7-48.5	>48.5
60-64	<30.2	30.2-48.0	>48.0
65-69	<28.2	28.2-44.0	>44.0
70-99	<21.3	21.3-35.1	>35.1

Women's Grip Strength (In Kgs)

Swipe left to reveal the table content.

Age	Weak	Normal	Strong
10-11	<11.8	11.8-21.6	>21.6
12-13	<14.6	14.6-24.4	>24.4
14-15	<15.5	15.5-27.3	>27.3
16-17	<17.2	17.2-29.0	>29.0
18-19	<19.2	19.2-31.0	>31.0
20-24	<21.5	21.5-35.3	>35.3
25-29	<25.6	25.6-41.4	>41.4
30-34	<21.5	21.5-35.3	>35.3
35-39	<20.3	20.3-34.1	>34.1
40-44	<18.9	18.9-32.7	>32.7
45-49	<18.6	18.6-32.4	>32.4
50-54	<18.1	18.1-31.9	>31.9
55-59	<17.7	17.7-31.5	>31.5
60-64	<17.2	17.2-31.0	>31.0
65-69	<15.4	15.4-27.2	>27.2
70-99	<14.7	14.7-24.5	>24.5

Take Action for Your Health

Don't let declining grip strength compromise your independence and well-being. Our team of dedicated medical professionals is here to help you achieve optimal health and longevity through personalised wellness services. Whether you're looking to assess your current grip strength, develop a targeted exercise program, or explore comprehensive health strategies, we're here to support you every step of the way.

Mark Cameron

Physiotherapy, TPI Golf Physio Assessment

Registered Physiotherapist
B.Phty of Otago University (New Zealand)

View Profile

Health Articles by Mark Cameron

Interviews

Reference

1. thebmj. Associations of grip strength with cardiovascular, respiratory, and cancer outcomes and all cause mortality: prospective cohort study of half a million UK Biobank participants. 24 Jan 2025 Retrieved from https://www.bmj.com/content/361/bmj.k1651