Grip Strength Guide: Why It Predicts Longevity & How to Train It
Grip strength is one of the most underrated markers of overall health and fitness. In fact, studies show that grip strength is a powerful predictor of longevity — even stronger than weight, BMI, or leg strength. Here’s why grip strength matters, and the best ways to train it.
Why Grip Strength Matters for Health & Longevity
Your grip strength is a simple, reliable measure of your overall muscle function and integrity of the neuromuscular system. Multiple studies have found that weaker grip strength is associated with a higher risk of:
- Mortality (death from any cause)
- Cardiovascular disease
- Disability
- Cognitive decline
In one 2015 study, researchers followed over 140,000 adults for an average of 4 years. They found that for every 5 kg decrease in grip strength, there was a 16% higher risk of death from any cause. The effect was even stronger for cardiovascular mortality, with a 17% higher risk.
Grip strength is also a marker of muscle mass and function throughout the body. As we age, we naturally lose muscle mass and strength (sarcopenia) — and grip strength is one of the first places this shows up. Maintaining grip strength can therefore be an important way to preserve overall health and independence as we get older.
How to Test & Measure Grip Strength
The standard way to measure grip strength is with a hand dynamometer. This is a simple handheld device that measures the maximum force you can exert by squeezing it.
Here’s how to test your grip strength:
- Stand with your arm at your side, elbow bent to 90 degrees.
- Squeeze the dynamometer as hard as you can for 3-5 seconds.
- Record the reading in kilograms (kg) or pounds (lbs).
- Repeat on the other hand, and take the average of the two measurements.
For a reference point, here are average grip strength values by age and gender:
| Age | Men (kg) | Women (kg) |
|---|---|---|
| 20-24 | 46.8 | 27.6 |
| 25-29 | 49.5 | 29.0 |
| 30-34 | 49.3 | 28.4 |
| 35-39 | 48.4 | 27.9 |
| 40-44 | 47.0 | 26.5 |
| 45-49 | 45.3 | 25.5 |
| 50-54 | 43.1 | 24.3 |
| 55-59 | 40.8 | 22.5 |
| 60-64 | 37.8 | 21.1 |
| 65-69 | 35.5 | 19.2 |
| 70-74 | 32.8 | 17.3 |
So how do your numbers stack up? If you’re on the lower end of the range, there’s definitely room for improvement. The good news is that grip strength is highly trainable.
The Best Grip Strength Exercises
Improving your grip strength comes down to two key principles:
- Progressively overload the grip muscles by using heavier weights, more reps, and new grip variations over time.
- Train the grip from multiple angles to hit all the small stabilizing muscles in the forearms and hands.
Here are some of the best grip strength exercises to incorporate into your routine:
- Barbell/Dumbbell Deadlifts – The king of grip-intensive exercises. Lift the weight off the floor by squeezing the bar as hard as possible.
- Farmer’s Walks – Hold heavy dumbbells or kettlebells at your sides and walk for 30-60 seconds, squeezing them as hard as you can.
- Wrist Curls – Hold a barbell or EZ-bar with an underhand grip and curl it up by flexing the wrists.
- Plate Pinches – Grip the sides of a weight plate (5-10 lbs) as hard as you can and hold for time.
- Towel Pull-Ups – Drape a towel over the pull-up bar and grip it instead of the bar.
- Hang From a Bar – Simply hang from a pull-up bar for as long as possible.
Aim to train grip strength 2-3 times per week, either as part of your regular strength routine or in a dedicated 10-15 minute grip workout. Always focus on quality, controlled reps rather than grinding out max efforts.
For best results, also consider using specialty grip training tools like thick-handled dumbbells, fat grips, or crush-grip devices. These can help overload the grip in new ways.
Frequently Asked Questions
Is grip strength related to overall strength?
Yes, grip strength is closely correlated with overall muscle strength and function. People with stronger grips also tend to be stronger in other major lifts like squats, deadlifts, and bench press. Improving your grip strength can therefore help boost your performance in these compound exercises.
How can I improve my grip strength?
The best ways to improve your grip strength are to:
- Incorporate grip-intensive exercises like deadlifts, farmer’s walks, and towel pull-ups into your routine
- Use specialized grip training tools like thick-handled dumbbells, fat grips, and plate pinches
- Focus on controlled, high-quality reps rather than grinding out max efforts
- Train grip strength 2-3 times per week, either as part of your regular workouts or in a dedicate
