The Link Between Grip Strength and Longevity: What You Need to Know

If you have been going to the gym lately, you might have noticed that many folks are changing their usual weightlifting routines for towel pull-ups or farmer walks. Perhaps you have observed a strange enthusiasm for rock climbing in your office, or been intrigued by your brother's new hand grip trainer purchase. We are all witnessing a grip strength craze. But why has this trend become so popular?

Long story short, we can blame science. In recent years, research has shed some light on the connection between grip strength and various health conditions, including cardiovascular diseases, kidney problems, and diabetes. But that's not all — some studies even suggest that grip strength could be a key indicator of our lifespan.

To help us navigate the latest findings on this topic, we have joined forces with Dominyka Sitavičiutė, our in-house researcher, to create a comprehensive and clear picture of grip strength.

Understanding grip strength and physical fitness

Hand grip strength (HGS) measures our hand muscle function and overall physical capability. To simplify it, it is the force that we exert by crushing, holding, or pinching an object. Examples of grip strength in everyday life include opening a door, holding an umbrella, or carrying a bag, among others.

Having a good grip strength does not only mean that you will be frequently called upon to open a pickle jar or carry groceries, but it may also be key for maintaining a healthy body. Our grip strength naturally declines with age, so exercise not only enhances it but also improves the shape and overall condition of our bodies, resulting in a better quality of life.

Measuring grip strength

Grip strength can be measured using a specific device called a dynamometer. You can purchase a dynamometer online to get your HGS at home, or you can have it done in a doctor's office. While a visit to the doctor will give you more accurate results, using a dynamometer at home can be a good way to monitor your progress, especially if you are following a grip strength exercise routine.

If you are at the doctor’s office, you will get a rundown of the results. However, at home, it can be more challenging to determine whether your hand grip is considered strong or not. While the readings depend on a variety of factors, we have found a useful estimation from a study that averaged grip strength readings from 3,206 participants:

Grip strength and cardiovascular disease

When we talk about grip strength, it is important to emphasize that it is not the sole cause of a specific health condition. It should be evaluated with other biomarkers to gain a comprehensive understanding of our overall health. With that in mind, several studies have highlighted a potential link between grip strength and cardiovascular disease.

For instance, a 22-year longitudinal study tracking 963 men and women found that a decline in HGS was associated with an increased risk of cardiovascular disease (CVD) and hypertension.

Building on these findings, another study examining the effects of handgrip strength on 2,427 middle-aged Korean adults, discovered that every increase of 1 kg in handgrip strength reduced the CVD risk by 1.76 times.

Similarly, a study conducted in patients with coronary artery disease showed that those individuals with higher HGS were at less risk of mortality and major cardiovascular events.

To wrap up these findings, we want to shed light on a study that analyzed data from 4,221 participants in the 2011–2012 cycle of the National Health and Nutrition Examination Survey. Its results align with all previously mentioned studies, demonstrating a significant association between higher HGS and favorable CVD biomarkers, including systolic blood pressure, HDL cholesterol, triglycerides, and plasma insulin and glucose.

Grip strength and bone health

As we age, our muscle strength and body mass naturally decline, which increases the risk of developing mobility issues, fragility fractures, and chronic musculoskeletal conditions. While grip strength itself may not be the direct cause of these concerns, recent findings suggest that it may serve as a valuable indicator for injury prevention and help in diagnosing various conditions.

A cross-sectional study of 717 men and women aged 64 to 74 found that grip strength was associated with some biomarkers of frailty. These findings align with a similar review examining the link between decreased HGS and hip fractures. Although researchers were unable to quantify the strength of this relationship, the study suggests that HGS could be a useful tool for identifying those at risk of hip fracture.

Research from various European and Asian studies adds to the discussion of HGS as a potential indicator to identify specific health concerns in seniors. Both of these studies highlighted that grip strength, alongside other biomarkers, could help to diagnose conditions such as sarcopenia.

The impact of grip strength on cognitive function

Exercise, including grip strength training, is key for maintaining a healthy body and mind. A recent meta-analysis has specifically examined the positive effects of physical activity, showing that exercise is a fundamental pillar of well-being for older adults. An active lifestyle helps to slow down the decline of cognitive function, maintain body mass, and enhance overall quality of life.

One study investigated the impact of a 12-week rehabilitation resistance training plan on older adults with schizophrenia and frailty. In this analysis, various parameters like walking speed and grip strength were measured, with an increased grip strength associated with improvements in certain cognitive functions.

Another study, a randomized controlled trial, explored the influence of handgrip training on the cognition of 76 patients with acute mild ischemic stroke. Results indicated that grip strength training could improve cognitive decline. However, since this study was conducted in seniors with a pre-existing condition, results may vary in healthy adults.

Overall, we found limited research linking HGS to cognitive function. However, there is extensive evidence supporting the benefits of exercise — including HGS training — as a good way to preserve cognitive function in older adults.

Can hand grip strength influence longevity?

Throughout the article, we have discussed that grip strength is one of many indicators that can help us understand our bodies. However, it is important to highlight that while grip strength can provide useful insights into our health, it is not a significant predictor of longevity. Longevity is a complex topic that depends on a myriad of factors, including genetics, environment, and lifestyle.

That said, maintaining an active and balanced lifestyle is key to aging gracefully. Regular exercise can help prevent several chronic health conditions and has been linked with a longer lifespan. Some studies suggest that combining a healthy diet with other lifestyle factors, such as exercise, could extend disease-free life expectancies by 8–10 years.

So what does this mean? In short, individuals with strong grip strength are most likely to lead active lifestyles. HGS reflects our overall health, and partaking in a balanced lifestyle may contribute to a stronger grip and an overall better quality of life.

Grip strengthening exercises and ways to incorporate them into your fitness routine

While there are plenty of workout routines available online, it can be challenging to find exercises specifically designed for HGS. That's why we have compiled a comprehensive guide you can practice at home or at the gym.

At-home exercises

While you can perform at-home exercises without any equipment, you might want to consider investing in a pull-up bar and a grip strength trainer to make the experience more comfortable and easy.

1. Tennis ball squeeze. Hold a tennis ball in hand with your palm facing up and your elbow bent at a 90º angle. Use all your fingers, except for your thumb, to squeeze the ball as hard as you can. Release slowly and do it again. If you have a grip strength trainer, you can perform these steps using the trainer instead of a tennis ball.
2. Towel or newspaper roll. Wet a towel or roll up a newspaper. Hold the object in front of you and place your hand at the end. Twist the towel or newspaper in opposite directions.
3. Open door grip. Stand in front of an open door. Grab the door at waist level and lean back slowly. You can place your hands lower for a more challenging exercise.
4. Pull-up. Hang from a bar and gently take the weight off your legs. Keep your feet flat on the floor as you do it.

Gym exercises

Training at home can be a good option, but if you are looking to enhance your grip strength within an already-established gym routine, the following may be more suitable for you.

1. Kettlebell crush. Squeeze a kettlebell by its sides. Be firm and give all your power to the movement. Lean forward and do rows, pulling the weight to your chest, then lowering back slowly.
2. Farmer’s carry. Hold two kettlebells and carry them around as you walk. You can also try to hold them in the same spot for a while.
3. Plate pinch. Hold a plate as long as you can while standing. Make sure your chest and shoulders are down to keep a good posture. You can also do this exercise with small plates, releasing them and quickly catching them.
4. Wrist curl. Kneel behind a bench. Take some dumbbells and bend forward. Rest your forearms on the bench and curl your wrists back and forth. Be gentle and slow in the movement.

While you can train grip strength at home or in the gym, there are alternative ways to improve it. Rock climbing, for example, is a great activity to engage the grip, as it heavily relies on upper body strength. Additionally, tennis or baseball work the arms and forearms, contributing to overall muscular strength. Lastly, don't miss out on stretching — it is key to enhance mobility and strength.

Bottom line

Recent findings have linked weak grip strength to a variety of health concerns, including cardiovascular disease or cognitive decline. However, it is important to approach this phenomenon with a critical mindset, as grip strength is proposed as an indicator rather than a set-on-stone cause of certain health problems.

HGS reflects our overall body strength, which means that the benefits or issues associated with it may derive from various factors, including gender, age, environment, pre-existing conditions, and lifestyle. Health is a comprehensive and personalized picture that encompasses many dimensions, so it is important to consider all of these factors before drawing conclusions.

That being said, maintaining a regular routine of exercise, sufficient sleep, and a balanced diet can not only enhance your grip strength but also contribute to a strong, healthy body for a longer life.