Grip strength is linked to various health outcomes, from type 2 diabetes to depression. Here’s how to check yours.
In an age where advanced clinics offer high-tech solutions—some costing a small fortune—it turns out that one effective way to gauge your muscle strength is as simple as sitting in a chair and squeezing a tennis ball.
Joshua Davidson, a researcher at the University of Derby who focuses on grip strength, emphasizes that this measure is increasingly recognized as a crucial indicator of overall health.
In clinical settings, researchers usually use a hand dynamometer—basically, a device that you squeeze to measure the force exerted by your hand muscles. Now, several companies are looking to make these devices accessible for home use, pairing them with mobile apps to help people track their grip strength over time.
However, Davidson suggests that a straightforward “squeeze test” using a tennis or stress ball provides valuable insights too. “You just need something you can squeeze without causing pain,” he explains. “Try to maintain that squeeze for as long as you can. If you can hold a tennis ball squeeze for 15 to 30 seconds, that’s a good target.” Recording how long you can manage that could help you monitor your grip strength progression.
Mark Peterson, a professor at the University of Michigan specializing in physical medicine, points out that while a weak grip may not seem impactful—other than making it trickier to open jars—it’s increasingly being used as a proxy for overall musculoskeletal strength. It can reveal whether someone is very inactive or perhaps at risk for frailty—a state of being weakened by deteriorating physical health.
This catch was first highlighted in a significant study involving nearly 140,000 adults across various income levels, which found grip strength to be a more reliable indicator for early death than seemingly more obvious factors like blood pressure.
Another research effort indicated that grip strength can also predict someone’s likelihood of reaching the age of 100. In a study from the late 1960s, participants’ grip strengths were measured and tracked over 44 years. Those who lived to be centenarians were found to be 2.5 times more likely to have scored in the highest grip strength range compared to individuals who didn’t make it past 79.
Darryl Leong, an associate professor at McMaster University in Canada, notes that grip strength reflects not just physical capability but also nutritional status, physical activity levels, and the presence of diseases. “That’s why it’s linked to so many health outcomes,” he adds.
One particular study using dynamometer measurements found that grip strength scores below 25.5 kilograms for men and 18 kilograms for women hinted at an increased risk of sarcopenia, which involves the gradual loss of muscle mass and function, leading to a higher chance of falls and fractures in later years.
Guillaume Paré, a physician and professor at McMaster University, claims you can gauge a lot just from a handshake—grip strength serves as an indicator of potential sarcopenia. “A weak handshake, where fingers struggle to fully grasp my hand, is a warning sign,” he notes.
But grip strength’s connections to longevity extend beyond physical ability. Research shows muscle plays a crucial role in metabolic health, acting as a reservoir that helps regulate insulin levels. A weaker grip might suggest a higher vulnerability to various metabolic disorders, including type 2 diabetes and conditions like low bone mineral density, malnutrition, cognitive decline, and even depression.
In 2022, Peterson led a study examining grip strength among 1,275 individuals, correlating it with DNA analysis. The findings revealed those with lower grip strength exhibited signs of accelerated aging, showing differences in their DNA methylation patterns—changes influenced by factors like obesity and environmental stressors.
Improving your score
The question then arises: Can we boost our grip strength? Absolutely, claims Davidson. And this is feasible at any age. He suggests using the tennis ball method to progressively exercise your grip muscles for as long as possible, which can lead to steady improvement.
It’s not just about grip, though. Leong advocates for overall physical activity and strength training in both the upper and lower body. Your grip strength will likely improve as a result.
For older adults, Leong recommends conducting the timed get-up-and-go test, where individuals measure how long it takes to stand from a chair, walk three meters, turn around, and return to the chair. This can help assess overall muscle strength and mobility.
Davidson reinforces the importance of resistance training to enhance muscle mass and bone density, which in turn can improve grip strength. “As we age, regular physical activity becomes essential,” he insists. Simple exercises at home—using everyday items—like wrist curls can be an excellent starting point.
