Grip Strength: The Surprising Indicator of Your True Health And Longevity

Discover why grip strength is a powerful predictor of longevity, disease risk, and metabolic health, and what to do about it!

Why Grip Strength Is More Than Just Hand Power

Most people think of grip strength as just how tightly you can hold onto something - I mean being able to carry in all those grocery bags/shopping bags is important 😊 But science tells us there is more to it, grip strength is one of the strongest predictors of overall health, aging and even lifespan!!

Studies have shown lower grip strength is linked to:

• Higher risk of heart disease

• Increased risk of stroke

• Greater likelihood of type 2 diabetes 

• Higher all cause mortality rates!!

In other words, your grip might be telling you more about your biological age than your actual birthday!!

So What Exactly Is Grip Strength?

Grip strength is a measure of the force your hand and forearm muscles can exert.  It reflects:

• Muscular strength

• Neuromuscular function

• Inflammation levels

• Overall vitality

In fact, doctors and wellness groups are increasingly using this as a quick, reliable, and trackable marker of:

• Functional fitness

• Sarcopenia (age-related muscle loss)

• Frailty risk in older adults

How to Test Your Grip Strength:

1. With a Dynamometer (Best Method) …and guess what - I have one!

Ideal numbers for women: 30+kg (20s-40s), 23+kg (60+)

2.  At Home: The Dead Hang Test:

Dead hang from a pull-up bar as long as possible.

• 60+seconds: Excellent

• 30-60 seconds: Average

• <30 seconds: Needs improvement 

No bar to hang from, no problem.  Carry two heavy grocery bags or dumbbells and walk while timing how long it takes before your grip gives out. 

Why Should You Care?

Improved grip strength can lead to:

• Lower blood pressure 

• Better insulin sensitivity 

• Improved balance and stability

• Reduced fall risk in older adults

• Greater functional independence with age

How to Build Grip Strength Naturally

• Farmer’s Carries - what a great excuse for a shopping spree!:)

• Deadlifts 

• Pull-ups or Dead Hangs

• Kettlebell Swings

Targeted Grip Work

• Hand grippers

• Tennis ball squeezes

• Towel wringing or carrying heavy buckets

Aim for 2-3 times per week.

The Rooted Health Perspective:

At Rooted Health, we believe true vitality is more than labs and numbers.  It’s about how you move, recover, thrive, and not just survive.  Grip strength is a simple but powerful way to see where you stand …or perhaps hang 😊

Whether just a budding 30’s or seasoned 60’s or somewhere in between, grip strength deserves a place in your wellness toolkit.