What it means
Grip strength is the maximum force a hand can squeeze, measured in kilograms with a hand-held dynamometer. Because it correlates well with leg strength, total muscle mass and neuromuscular function, it serves as a proxy for all three — a "biomarker of ageing" that costs almost nothing and takes two minutes.
Typical values at 40: around 45–50 kg for men and 28–32 kg for women, falling about 1% a year after 50. The sarcopenia cut-offs are under 27 kg for men and under 16 kg for women.
Why it matters for longevity
Strength is what stands between an older adult and a fall, a fracture, a loss of independence. Grip strength predicts all of these, and it predicts cardiovascular death too — probably because it reflects the muscle mass and metabolic health that protect the heart. A falling grip is an early warning that sarcopenia has started.
What the evidence says
The PURE study (Leong 2015, The Lancet, 140,000 adults in 17 countries): each 5 kg lower grip strength was associated with 16% higher all-cause mortality and 17% higher cardiovascular mortality — a stronger predictor than systolic blood pressure. UK Biobank (Celis-Morales 2018, 500,000 adults) found the same for mortality, cardiovascular disease, cancer and respiratory disease.
Grip responds to training: resistance programmes in older adults raise it by 10–20% in three to six months, and trials show the gain tracks with improvements in gait speed and sit-to-stand. It is a proxy, though — training only the hands does not confer the benefit.
How to measure or use it
- A hand dynamometer (30–50 euros): seated, elbow at 90°, three squeezes per hand, record the best.
- Targets: above 40 kg for men and 25 kg for women at any age keeps you well clear of the risk thresholds; the top quartile for your age is the ambition.
- Raise it by raising whole-body strength: compound lifts, loaded carries, dead hangs. Retest every three months alongside a DEXA.
Related
- Muscle mass and ageing — the full article
- Biomarkers of ageing — grip in the functional panel
- The lean-mass protocol — the training that moves it
Frequently asked questions
What is a good grip strength?
Above 40 kg for men and 25 kg for women is well clear of the risk thresholds; top quartile for your age is the target.
Why does grip predict mortality?
It reflects total muscle mass, neuromuscular function and metabolic health, all of which protect against falls, frailty and cardiovascular disease.
Will grip trainers help?
They raise grip, not the thing grip measures. Compound strength training is what moves the outcome.
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