The grip strength test: What it can tell you about health

While many of us wouldn't think twice about being able to open a really tight jar or carry the shopping inside, some of us find these simple tasks more difficult.

It's not because our hands are that different to other people's. Just about all of us have the same four fingers, thumb and palm. The secret ingredient is our grip strength.

Having a good, strong hand grip is an important part of functioning in day-to-day life. It could even tell you a few things about your future health.

Here is the lowdown on all things grip strength, including how to measure it, why it matters and how to get a stronger grip.

What is grip strength?

Grip strength refers to the maximum power of the muscles in your hand and forearm [3]. It’s a measurement that can be taken across all ages, from kids to adults [6].

Hand grip strength testing has been used since the 1950s for everything from injury rehabilitation to predicting your future health.

Why is hand grip strength important?

There are lots of everyday activities that use your grip strength – from drinking a cup of tea to shaking hands [3]. You probably use your grip strength so often that you forget it even exists.

Beyond daily living, grip strength can also be a good indicator of your overall strength.

It’s a bit like how doctors check your pulse or blood pressure to understand your general health, or body mass index (BMI) and waist circumference for a healthy weight [1].

Hand grip strength is just another one of those simple measures that can be used to get a quick profile of your health.

How is grip strength measured?

The most common method for measuring grip strength is a handheld dynamometer [1]. It’s a simple device that includes a handle and a scale to read your results.

Here is how a grip strength test is performed [3]:

• Hold the device in one hand
• Keep your forearm at a 90-degree angle and wrist in a neutral position
• Squeeze as hard as you can with your fingers for up to 1 minute
• Take a rest
• Repeat up to 3 times

While you can find affordable dynamometers for at-home use, these are less accurate than specialist equipment [5]. It’s also hard to interpret your results on your own, which is why we always recommend seeing your doctor for any kind of health testing. 

Different ways of testing grip strength

A handheld dynamometer may be the most common way to measure grip strength, but it’s not the only option. Other methods include [1][6]: 

• Isokinetic dynamometers
• Manual muscle tests
• Pneumatic bulbs
• Spring cages

There are also 2 ways to actually perform the test: seated or standing. A seated test is good for measuring the strength of the upper body alone, including the hand, wrist and forearm muscles. 

A standing test can also measure your leg strength, as this helps you maintain balance while pushing for maximum power in your hand.

What does grip strength indicate about overall health?

While it might sound strange to use hand strength as a sign of health, it does work. The main thing that measuring grip strength can tell you is how strong you are.

The stronger you are, the more muscle mass is likely to be in your body. Muscle has a protective effect on the body, which means having more muscle mass can help you live a longer and healthier life [3].

There’s also plenty of research that tells us the kinds of health risks there are for people with low grip strength.

Grip strength in health research

We know from multiple studies that having weak grip strength can be a problem for your future health.

Research has found links between low hand grip strength and a higher risk of serious disease, as well as poor mental health [1].

There are also studies that tell us how hand grip strength and body weight are connected. For example, a long-term study of men and women over 40 was able to link hand grip strength with metabolic health.

The study was completed over 16 years and had more than 2500 participants. Results showed that having low grip strength and a high BMI put you at greater risk of developing metabolic syndrome.

A different study in the UK looked at hand grip strength in relation to belly fat. Researchers found that for every 10cm increase in waist circumference, there was a 1kg decrease in hand grip strength for women [2].

We think it’s important to mention that grip strength is not a direct cause of health problems. It’s more like a signal that things could be improved [6].

It’s also a good idea to think beyond your hands and build muscle strength in the whole body for better health [3].

Helping you build strength and lose weight

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What factors influence grip strength?

When it comes to your health, there are always factors outside your control that could be impacting how you feel and how your body performs. The same is true for hand grip strength. Here are 3 things to be aware of.

Age

A lot of things change as we grow older – from how our bodies carry weight to how much muscle we have.

Research tells us that grip strength peaks between 20-40 years old, with a gradual decline after this [1][6]. Since grip strength is linked to muscular strength, you’ll likely have less grip strength the older you are.

For most people, muscle mass is expected to decrease at a rate of 1% per year from middle age. This can lead to a drop of up to 50% in muscle by the time you’re 80-90 years old [8].

We also know that low grip strength in older adults has been linked to an increased risk of falls and cognitive decline [4].

So, building overall strength, including your hands, is an important one to focus on as you grow older.

Gender

We hate to say it, but the science doesn’t lie. When it comes to hand grip strength, men are stronger than women [1].

Men’s average grip strength is up to 30% higher for young adults and up to 40% higher for older adults [8].

This doesn’t mean they have magically better health outcomes than women. It’s just a good thing to know, in case you plan on comparing with any men in your life.

Dominant vs non-dominant hands

There’s a reason that you reach for heavy things with your dominant hand – it’s stronger. When hand grip strength is tested on both dominant and non-dominant hands, the results show your dominant hand is up to 10% stronger [1][5].

Some research suggests the time of day could also affect your grip strength, with an up to 7% difference in strength depending on the time you were tested [7].

Again, these are nothing to be too worried about. They’re simply a sign that our bodies are not perfectly even or the same throughout the day.

What is the average grip strength for men and women?

If you’ve never heard of grip strength before, then you might be wondering what a good result looks like for the general population.

Like we said earlier, grip strength can vary based on your age and gender. So, it’s helpful to consider the averages across both of these categories. Here’s what it means for young and older adults [8]:

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Having a weaker grip strength than average for your age group could suggest increased risks for your health. But that’s something only a doctor or qualified health professional can help you decide.

How to improve your grip strength

Do you know what the best thing about fitness is? With consistent effort, it can be improved at any age and for people with all kinds of abilities.

Strength and weight training are great ways to improve your grip strength. You can try any exercise that challenges your grip, such as [5]:

• Bicep curls
• Dead lifts
• Farmer’s carry
• Pull-ups 

There are even simple exercises you can do throughout the day or while at your desk. For example, squeeze a stress ball until you reach 80% or more of your maximum power before releasing slowly. 

If you’d like a bit more support, then working with a fitness professional or personal trainer is a good place to start.

Limitations of the grip strength test

We’d be lying if we said that grip strength testing was a perfect way to predict your future health. It’s a popular method and one that many experts believe to be reliable, but it also has a few limitations.

Focus on upper body strength

First, there’s the fact that it focuses on only one area of strength – your hands. If you want to test whole-body strength, then it’s a good idea to include a strength test for your lower limbs as well [4]. 

Lack of standard testing procedures 

Next, there is the fact that hand grip strength testing has no standardised procedure or equipment. This makes it harder to compare results across studies, or even across your own tests [1].

Maximum power, not endurance

Finally, most activities you’ll perform in everyday life require endurance – or being able to grip and hold something for a long time. Think about holding a tennis racquet or golf club, carrying shopping bags or refilling your water bottle.

While the grip strength test can show your maximum power, it may not be the best way of testing your functional strength. In other words, it can show how much strength you have, but not necessarily what you can do with it [5].

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Image credit: Pexels