Maintaining grip strength is important for carrying out daily activities, particularly as we age. But, perhaps surprisingly, it’s important for overall health too. Research has linked a weak grip with a higher risk of health conditions like stroke and Alzheimer’s, while a strong grip may be an indicator of longevity.
As doctor Ardeshir Hashmi describes, “Grip strength naturally begins to decline around age 50, and maybe even earlier”. He says, “People who maintain their grip strength age more slowly. They stay healthier for longer and are stronger throughout their bodies.”
Below, we’ll discuss what grip strength is, why it’s important, and offer six ways to improve yours.
What is grip strength?
Grip strength is the amount of force you produce when you clench your hand around an object and squeeze. It’s a good indicator of overall body strength.
Grip strength is largely determined by the strength of the muscles in your hands and arms. They work together to allow you to pick up, hold onto, and handle objects with precision.
We rely on our grip strength every day for things like writing, carrying bags, opening jars…the list goes on. For some people (like weightlifters or athletes), building and maintaining a strong grip is especially important.
There are three main types of grip. These are…
- Crush grip – the strength between your fingers and palm when you close your hand and squeeze, for example, when holding a cricket bat.
- Pinch grip – refers to the strength between your fingers and thumb when pressing them together, for example, when opening a jar.
- Support grip – how long you can hold onto an object or hang from something, for example, carrying a bag or hanging from a pull-up bar.
Signs of low grip strength can include…
- Struggling to hold onto objects and needing to readjust your grip
- Finding it difficult to pick things up
- Quickly tiring when holding something
- Pain, cramping, or numbness in hands and/or fingers when lifting
If you’re struggling with grip strength, it’s important to speak to your GP. A weak grip can sometimes be a symptom of another condition, such as carpal tunnel syndrome, arthritis, or pinched nerves.
How is grip strength measured?
Grip strength is usually measured using a handheld dynamometer – a device which records the maximum strength of the hand and forearm muscles. You squeeze the dynamometer three times with each hand, and then take the average.
You can get your grip strength measured by your GP. Most physiotherapists will also have a dynamometer, as well as some gyms, and you can purchase them relatively cheaply online.
For information on average handgrip strength for men and women, head over to Topend Sports’ website.
Why is grip strength important?
We use our hands for almost everything we do. So, building grip strength can make everyday tasks, like picking up grandchildren and filling the car with petrol, much easier.
Grip strength also reflects total body strength and, according to experts, can be a good indicator of overall health and longevity.
Research has described grip strength as “an indispensable biomarker for older adults”. For example, this study of over 9,000 healthy middle-aged and older adults found that low handgrip strength and muscle weakness were strongly linked to an increased risk of all-cause and premature death.
In fact, grip strength has been associated with various health factors. These include…
Bone mineral density
Poor grip strength has been linked to low bone mineral density. In this study of postmenopausal women, having a weak grip was found to be a strong risk factor for osteoporosis.
In another study of physically active women aged 50 to 90, better grip strength was linked with a lower risk of falls.
Heart health
Data of nearly 5,000 people showed that those with lower grip strength had weaker hearts that were less able to pump blood around the body. In contrast, a stronger handgrip was linked to healthier and more efficient heart muscles and a lower risk of heart attack or stroke.
This study also found that for every increase by one in handgrip strength (calculated by dividing a person’s maximum handgrip strength by their BMI), people’s 10-year risk of cardiovascular disease decreased by 1.76 times.
While further research is needed to fully explain the link between grip strength and heart health, some researchers have suggested that it’s due to the heart muscle suffering from less remodelling.
Cognitive function
Multiple studies suggest that lower handgrip strength may be associated with cognitive decline. For example, this systematic review found that a weak grip increased the risk of conditions like Alzheimer’s disease.
Experts have found a link between a stronger handgrip and increased grey matter volume in the brain, which may explain this connection. Grey matter plays an important role in brain function, memory, emotions, and movement.
Note: While there may be a correlation between certain health conditions and grip strength, it’s important to note that a weak grip can also be linked to fitness. A strong grip is often a byproduct of a generally healthy lifestyle which includes exercise and a balanced diet.
6 ways to improve grip strength
If you’d like to improve your grip strength, the good news is that there are plenty of ways to do so – many of which focus on prioritising general health and fitness.
We’ll cover some ideas below…
1. Hand exercises
Doing exercises that target the hands and fingers is an effective way to increase strength and dexterity. Plus, they’re easy to incorporate into your everyday routine. For example, you could do them on the bus, in a meeting, or while watching TV.
You can buy strengthening tools from Amazon, or use everyday items found at home.
Some of the best hand-strengthening devices include…
Hand grip strengtheners
Hand grip devices allow you to work on your crush grip. After adjusting the resistance setting, simply squeeze as hard as possible, before relaxing your grip.
To build endurance and strength over time, research recommends completing three sets of 20 repetitions on both hands each session. Though, how many repetitions you do will depend on your fitness levels and training goals.
Alternatively, if you’d prefer not to buy a hand grip device, you could try other methods like rice gripping. This follows a similar principle, but you squeeze a handful of rice instead.
Resistance bands
Hand and finger resistance bands require you to place your fingers and thumb in the holes, stretch out your fingers, hold, and then relax. As your fingers strengthen over time, you can start to increase the resistance.
Theraputty
Note: Not all of these exercises will be suitable for everyone, so it’s important to speak to your GP if you have any concerns. For example, these exercises may worsen symptoms of repetitive strain conditions like carpal tunnel syndrome.
2. Begin strength training
Strength training involves strengthening the muscles through targeted resistance exercises.
Strength training can be done from home. Though, many people prefer to go to a gym where there are weights and equipment, and qualified fitness instructors to support you.
If you’re new to strength training, it’s best to start with lighter weights/resistance settings (perhaps even starting with just your body weight) to avoid injury. Over time, you can work your way up to heavier weights, more repetitions, and longer sessions.
Below are a few exercises that are particularly effective for improving grip strength…
- Planking is a good way to strengthen the wrists, forearms, and core. Some studies have found that building core stability can effectively boost grip strength.
- Bicep curls help to build strength in your hands, fingers, and wrists, while also working your core and improving balance.
- Wrist extensions develop wrist and forearm muscles. Research has found that strength can improve within the first four weeks of performing six different wrist exercises (including extensions).
- Farmer’s walks have been shown to improve grip strength.
For more information, check out our article; The importance of building strength and balance in your 50s and 60s.
Note: It’s always best to speak to your doctor before starting a new fitness programme.
3. Work on your general fitness
Experts recommend physical activity as a way to maintain and improve handgrip strength. And research suggests that taking a varied approach to exercise by working on balance, flexibility, and endurance (alongside strength) may be most beneficial.
Some forms of exercise target the muscles involved in grip directly. For example, sports like tennis, cricket, and golf require a strong grip, while rock climbing relies on your ability to grip and hold yourself onto a wall or rock face. Grip strength is also key in grappling sports like judo and wrestling.
In this study, people aged 65 and above who did flexibility exercises, as well as walking and strength training, were found to have better grip strength than those who didn’t work on their flexibility. Check out our 6 tips for improving and maintaining flexibility to learn more. Or, you might like to sign up for a stretch class on Rest Less Events.
4. Eat a nutritious diet
Research has drawn a link between diet and grip strength.
For example, this study found that for every portion of fatty fish eaten per week, grip strength increased by 0.43kg in men and 0.48kg in women. Positive associations have also been found between grip strength and diets high in vitamins B12, C, and E, and iron and folate.
On the other hand, research has linked low-protein diets with a weak handgrip. As a result, increasing your protein intake (alongside physical activity and strength exercises) may help to prevent age-related muscle loss and improve grip strength.
You’ll find plenty of healthy meal ideas on the food and drink and diet and nutrition sections of our website.
5. Play a musical instrument
A more unusual way to improve grip strength is to play an instrument. Research has found that practising instruments like the piano, flute, cello, guitar, or drums consistently over time, may help to improve hand grip and dexterity.
Plus, some instruments, like the violin, require you to stand up while you play, which can help to improve your posture and overall body strength.
6. Speak to your doctor if you’re still struggling
If poor grip strength affects your daily life or is accompanied by persistent pain due to a health condition like arthritis or carpal tunnel syndrome, it’s important to speak to your GP.
Where necessary, they may recommend treatment options such as steroid injections to reduce inflammation of the joints or tendons in the hand, wrist, or elbow. For some people, a reduction in pain means they can begin working on strengthening their grip. However, injection therapy won’t be suitable for everyone.
Useful tools if you’re struggling with a weak grip
If you struggle with your grip and find it tricky to complete daily activities, various tools and aids can help to make things easier. These include…
Final thoughts…
Not only is grip strength important for completing daily tasks, it can also reflect our overall health. Luckily, there are plenty of ways to improve grip strength – from adjusting your diet to adding strength training to your fitness routine.
For further reading, head over to the fitness and exercise and health sections of our website. Here, you’ll find articles like 5 steps to staying fit from home and 11 important health checks for over 50s.
Have you taken steps to work on your grip strength? Do you have any other tips that you’d recommend? We’d be interested to hear from you in the comments below.
