The Hidden Power of Grip Strength

How often do you think about your grip strength? For most of us, the answer is “never.” It’s not exactly the most exciting thing to ponder—but maybe it should be. Believe it or not, something as simple as grip strength can reveal a lot about our total-body strength and overall health.

What Exactly Is Grip Strength?

Grip strength is typically measured using a tool called a hand dynamometer. You squeeze it as hard as you can, and it records the amount of force you produce. Most people don’t have one lying around at home, but there are ways to gauge it informally. For example, can you easily lift and carry objects weighing around 11 kilograms (about 25 pounds)? That ability roughly corresponds to a grip strength of 18.5 kilograms for women and 28.5 kilograms for men—levels identified by researchers as necessary for managing daily physical tasks, especially as we age.

Why Grip Strength Matters

So why should we care about grip strength? Because it’s more than just a measure of hand power—it’s a window into your overall strength and health. Studies show that grip strength correlates strongly with upper-body and even total-body strength. It’s practical, quick to test, and surprisingly telling.

Anatomy explains why: your grip depends heavily on your forearm muscles, which are supported by the upper arms, shoulders, chest, and back. Strengthen those larger muscle groups, and your grip almost always improves. In other words, a strong grip reflects a strong body.

Grip strength has also been linked to functional ability— your capacity to perform everyday movements. A 2018 study found that people with lower grip strength reported greater difficulty with basic tasks like climbing stairs or rising from a chair. While grip strength alone can’t fully represent lower-body strength, it’s a solid part of the overall picture of physical capability.

Grip Strength and Longevity

Here’s where things get even more interesting: grip strength can predict your risk of death from any cause—what researchers call “all-cause mortality.”

A 2021 review of nearly two dozen studies found that people with low grip strength had roughly twice the mortality risk compared to those with the strongest grips. It makes sense when you connect the dots. Low grip strength often signals low muscle mass, and inadequate muscle mass increases your risk for conditions like osteoporosis, arthritis, diabetes, cardiovascular disease, and mobility issues.

No, you don’t need to look like a bodybuilder. But maintaining enough muscle to move freely—climbing stairs, lifting groceries, or getting up from the floor—is essential to aging well and staying independent.

What’s a “Good” Grip Strength?

There’s no single number that defines a “good” grip since it varies by age and sex. The best measure is functionality: your grip should be strong enough that everyday tasks feel easy. If carrying groceries, opening jars, or pushing yourself up from a chair feels challenging, it’s worth building more strength.

How to Improve Your Grip Strength

Here’s the good news: you don’t need fancy equipment or complicated routines. The key is to focus on free-weight, multi-joint movements that work multiple muscle groups—and by extension, your grip. Below are sample exercises for a three-day strength routine that boosts overall strength and grip power.

Day 1

• Romanian Deadlift – 2–3 sets of 5–6 reps
  A powerhouse move for your posterior chain — glutes, hamstrings, and back — while challenging your grip as you hold heavy weights.
• Suitcase Carry – 2–3 sets of 30–50 metres
  Carry one dumbbell at your side like a suitcase. This builds forearm and upper back strength and tests your core stability.

Day 2

• Wide-Grip Lat Pulldown – 2–3 sets of 6–10 reps
  Strengthens your lats, shoulders, and biceps while demanding a firm grip through every pull.
• Hammer Curl – 2–3 sets of 12–15 reps
  A biceps exercise with a neutral grip that places extra emphasis on the forearms — perfect for grip gains.

Day 3

• Single-Arm Dumbbell Row – 2–3 sets of 6–10 reps
  Works the back, core, and arm flexors. The single-arm motion and hammer grip keep your forearms fully engaged.
• Underhand Triceps Press down – 2–3 sets of 12–15 reps
  Using an underhand grip shifts some work to the forearm extensors, improving balance and grip endurance.

Keep It Simple — and Stay Consistent

Improving grip strength doesn’t require reinventing your workouts. Stick to big, compound lifts and gradually increase the weights you use. Consistency is key—the more you challenge your muscles over time, the stronger they’ll get.

Grip strength may not be glamorous, but it’s one of the simplest and most powerful indicators of how well your body is aging and performing. Think of it as a small muscle group with a big message: strength equals independence.

So next time you pick up a grocery bag or shake someone’s hand, take note. That grip says more about your health than you might think.  

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