Grip Strength and Longevity: A Surprising Link to Health and Aging

By Kamran Dehghan RDN, CDN, CPT

Longevity is influenced by several well-known key factors, including cardiorespiratory fitness, muscle mass, walking speed, metabolic health, stress resilience, social connections, cognitive function, diet, and sleep quality: grip strength. This seemingly simple physical attribute is gaining recognition as an indicator of much more than just hand or forearm strength. Here's why grip strength matters and what it reveals about your health.

A grip dynamometer is a device used to measure the maximum isometric strength of the hand and forearm muscles.

What Is Grip Strength?

Grip strength refers to the force your hand can exert when gripping an object. It is typically measured using a dynamometer, a handheld device that provides a numerical score for the strength of your grip. Though it may seem like a minor physical ability, grip strength reflects a combination of muscle function, nerve signaling, and coordination, offering insights into broader aspects of physical health.

Why Does Grip Strength Matter?

Grip strength serves as a simple, yet effective measure of overall muscle strength and biological aging. Unlike other health assessments that require costly tests or specialized equipment, grip strength measurements are quick, inexpensive, and easy to perform in clinical or home settings. It reflects more than just physical health since your grip strength is intertwined with lifestyle factors such as physical activity, nutrition, and fitness levels—all of which contribute to longevity. 

Additionally, energy and protein malnutrition can significantly affect grip strength by causing a loss of muscle mass, particularly in the hands and forearms. In fact, the atrophy (thinning) of the Interosseous muscle (the padding between the thumb and the index finger) is a criterion for diagnosing energy and protein malnutrition in clinical settings. As people age, inadequate protein intake and reduced energy consumption, combined with a lack of physical activity, lead to sarcopenia, the progressive loss of muscle mass and strength, which can impact functionality and quality of life in the elderly. This muscle loss weakens grip strength and signals broader physical health declines, making it a critical marker for nutritional and metabolic well-being. [[5]]

Atrophy of the Interosseous muscle (the padding between the thumb and the index finger)

The Link Between Grip Strength and Longevity

Over the past few decades, studies have established a strong connection between grip strength and overall health. Research shows that weaker grip strength is associated with higher risks of chronic diseases, disability, and even mortality. For example:

1. Cardiovascular Health: Grip strength has been found to inversely correlate with the risk of heart disease and stroke. A 2015 study published in The Lancet reported that reduced grip strength was a stronger predictor of cardiovascular mortality than systolic blood pressure. [[1]]

2. Functional Decline: Grip strength is often used as an indicator of overall muscle strength, which is essential for maintaining, functionality, mobility, and independence as we age. A weak grip can signal muscle atrophy (wasting), declining physical function, and an increased likelihood of falls and frailty. [[2]]

3. Chronic Diseases: Lower grip strength has been linked to a higher incidence of conditions such as diabetes, obesity, and arthritis. It may also reflect underlying systemic inflammation or metabolic dysfunction. [[3]]

4. Cognitive Health: Evidence suggests a relationship between grip strength and cognitive decline. Stronger grip strength has been associated with better memory, faster processing speeds, and a reduced risk of dementia. [[4]]

How to Improve Grip Strength

The good news is that grip strength can be improved with consistent effort. Incorporating specific strategies into your routine can enhance your grip and overall physical strength. While targeting the hand and forearm muscles can strengthen the grip, it is important to remember that grip strength indicates the body's strength as a whole, so the focus should be on whole-body strength training as well as grip strengthening. 

1. Grip-Specific Exercises:

   • Hand Grippers: Squeeze and release hand grippers to target the forearm and hand muscles.

   • Farmer’s Carries: Walk while holding heavy weights in each hand to build grip endurance.

   • Dead Hangs: Hang from a pull-up bar to strengthen your grip and forearm muscles.

2. Resistance Training: Compound movements such as deadlifts, pull-ups, and rows naturally engage the muscles responsible for grip strength.

3. Daily Activities: Everyday tasks like opening jars, gardening, or carrying groceries can help maintain and improve grip strength.

4. Stretching and Mobility: Incorporate wrist and forearm stretches to prevent stiffness and improve range of motion.

5. Increase Protein Intake: Ensuring adequate protein consumption is vital for muscle repair and growth, including the muscles involved in grip strength. Include high-quality protein sources such as lean meats, fish, eggs, dairy, legumes, and plant-based proteins in your diet. Proper protein intake supports grip strength and helps combat muscle loss associated with aging.

   Dietary Reference Intake (DRI) for Protein: The current DRI for protein is 0.8 grams per kilogram of body weight per day for adults. However, research indicates that older adults and individuals under physiological stress—such as illness, surgery, or chronic conditions—may benefit from higher protein intakes to preserve muscle mass and strength. Recommendations for these groups range from 1.2 to 2.0 grams per kilogram of body weight daily. Incorporating sufficient protein into your diet can be particularly important in counteracting the effects of sarcopenia and ensuring optimal muscle function. [[6]]

Conclusion

Grip strength may seem like a minor physical metric, but it is a robust indicator of overall health, aging, and longevity. By focusing on this often-overlooked aspect of physical fitness, you can gain valuable insights into your health and take proactive steps to improve it. Regardless of age, prioritizing grip strength can lead to a longer, healthier, and more independent life.

References

1. Leong, D. P., et al. (2015). "Prognostic value of grip strength." The Lancet.

2. Bohannon, R. W. (2008). "Hand-grip dynamometry predicts future outcomes in aging adults." Journal of Geriatric Physical Therapy.

3. Whitney DG, Peterson MD. (2019) "The Association Between Differing Grip Strength Measures and Mortality and Cerebrovascular Event in Older Adults: National Health and Aging Trends Study." Front Physiol

4. Sternäng O, Reynolds CA, Finkel D, Ernsth-Bravell M, Pedersen NL, Dahl Aslan AK. "Grip Strength and Cognitive Abilities: Associations in Old Age."(2016) J Gerontol B Psychol Sci Soc Sci.

5. Cruz-Jentoft, A. J., et al. (2010). "Sarcopenia: European consensus on definition and diagnosis." Age and Ageing.

6. Deer RR, Volpi E. (2015) "Protein intake and muscle function in older adults. Curr Opin Clin Nutr Metab Care". 2015