Grip Strength: A Marker of Healthy Aging

Grip strength is a surprisingly powerful measure of health and is increasingly recognized as a key biomarker of aging. How strongly you can squeeze may seem simple, but it provides meaningful insight into your overall strength, physical function, and long-term health.

In a comprehensive review of scientific studies, researchers found that weaker grip strength in older adults is associated with:

• Increased risk of falls and fractures

• Higher rates of disability and functional decline

• Greater likelihood of chronic disease

• More frequent hospitalizations

• Increased all-cause mortality

  
  

Grip strength is such a strong predictive tool because it closely correlates with total-body muscle strength, bone density and fracture risk, functional mobility, and long-term independence. When grip strength declines, it often signals broader losses in muscle mass, endurance, and coordination.

Because grip strength is quick, noninvasive, and easy to measure, it is widely used by healthcare professionals as a practical screening tool for aging adults.

How Grip Strength Is Measured

Dynamometer test (gold standard)

Grip strength is most commonly measured using a handheld dynamometer—a small device you squeeze with maximal effort. The test is quick, painless, and highly reliable.

Hanging time test (alternative measure)

Another way to assess grip strength is the hanging time test, where individuals hang from a pull-up bar for as long as possible. A general target is to hang for at least one minute. While not appropriate for everyone, this test can be a helpful alternative for those who can perform it safely.

Improve Your Grip and Your Health

Grip strength is not an isolated measure—it generally improves when overall strength improves. Because muscle mass and strength naturally decline with age (a process known as sarcopenia), regular strength training becomes increasingly important.

Strength training at least two days per week is widely recommended for all adults and is especially critical for healthy aging. Well-documented benefits include:

• Reduced age-related muscle loss

• Improved bone density and joint health

• Better metabolic health and blood sugar regulation

• Enhanced balance and reduced fall risk

• Improved confidence and independence

• Positive impact on brain health

Strength training has also been shown to help minimize complications and comorbidities in the management of chronic conditions such as heart disease, arthritis, Type 2 diabetes, and osteoporosis—ultimately improving quality of life.

Practical Strength Training Tips

Grip-focused activities

• Hand squeezes with a soft ball or therapy putty (10–15 squeezes per hand)

• Farmer’s carries using light weights or grocery bags while walking

• Wrist curls with light dumbbells or resistance bands

• Functional tasks like gardening, carrying laundry, or opening containers

  
  

General strength training (2+ days per week) 

A well-rounded routine should include:

• Sit-to-stands from a chair (no hands if possible)

• Upper- and lower-body resistance exercises (start with 2–3 exercises each)

• Exercises that support posture, balance, and core strength

Aim for 2–3 sessions per week, lasting 20–30 minutes each. Starting with light weights, resistance bands, or bodyweight exercises is safe, effective, and easy to progress over time.

A Stronger Grip, A Stronger You

Grip strength isn’t the only indicator of healthy aging—but it’s a powerful one. It offers a clear window into physical resilience, independence, and long-term health.

Just as you see your primary care provider for an annual physical, a yearly physical therapy evaluation can serve as a functional “check-up” for your body. It allows us to assess strength, balance, mobility, posture, and grip strength, identify early changes, and address small issues before they become bigger limitations.

Curious how your grip strength measures up?

Schedule a comprehensive evaluation with Livefit Wellness and establish your baseline—so you can stay strong, independent, and active for years to come.