Why is Grip Strength So Important?

The two most important predictors on how long you live might surprise you. They are grip strength and VO2 Max. These two numbers are more important than your cholesterol, blood pressure, A1C, or any other blood test or any other indicator of longevity or healthspan.

Grip strength isn’t just about the strength of your grip; it’s a proxy for your overall strength as well. As you age, maintaining as much strength as you can (or gaining strength if you’ve never done strength training) can make falls less likely to happen or if you do fall, help prevent injuries and get back up off the ground without assistance.

Grip strength is considered an important indicator of overall health and functional status, and research suggests that it can be a valuable predictor of longevity. Here’s why grip strength is significant in predicting how long you will live:

Muscle Mass and Strength: Grip strength reflects overall muscle mass and strength in the body. As people age, they naturally experience a decline in muscle mass and strength, a condition known as sarcopenia. Grip strength serves as a simple and reliable measure of muscle function, which is closely linked to physical health and vitality.
Functional Ability: Grip strength is essential for performing daily activities and maintaining independence as one ages. Strong grip strength is associated with better physical function, mobility, and balance, reducing the risk of falls and injuries, which can have a significant impact on longevity.
Underlying Health Conditions: Grip strength can be indicative of underlying health conditions and chronic diseases such as cardiovascular disease, diabetes, and neurological disorders. Research has shown that low grip strength is associated with an increased risk of mortality from various causes, including cardiovascular events and respiratory diseases.
Inflammation and Aging: Grip strength may also reflect the body’s inflammatory status and the aging process. Chronic inflammation is associated with a wide range of age-related diseases, and weak grip strength may be a marker of increased systemic inflammation and accelerated aging.
Nutritional Status: Adequate nutrition is essential for maintaining muscle mass and strength. Poor nutrition and inadequate protein intake can contribute to muscle wasting and weakness, leading to decreased grip strength. Grip strength assessments can provide insights into an individual’s nutritional status and dietary needs.
Long-Term Health Outcomes: Numerous longitudinal studies have demonstrated a strong association between grip strength and long-term health outcomes, including mortality. Lower grip strength has been consistently linked to an increased risk of premature death, independent of other risk factors such as age, sex, and body composition.

Overall, grip strength serves as a valuable biomarker of overall health and functional capacity, with lower grip strength indicating increased vulnerability to age-related declines and mortality. Regular assessment of grip strength, along with interventions to improve muscle strength and physical function, can play a crucial role in promoting healthy aging and longevity.

How to Measure Grip Strength

Measuring your grip strength is simple with an inexpensive tool (also known as a hand dynamometer) available from Amazon or other retailers. A basic one like this is more than sufficient and available for less than $20.

Track Your Grip Strength

Sign up for the waitlist for a Fit Forward account today and begin tracking your grip strength and see how it compares to the ideal range for your age.

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