Grip strength: why a firm handshake is linked to longevity — and how to build it
Grip strength isn’t just about a jar that’s hard to open. In large studies it turned out to be one of the simplest markers of overall health. We look at what a firm handshake really shows, whether there are grip strength norms and how to improve grip strength at home.
Questions and answers
What is grip strength?
It’s the force with which your hand squeezes an object. It’s measured with a hand dynamometer in kilograms. Researchers use grip as a simple marker of overall muscle strength, especially with age.
What are normal grip strength values?
Norms depend on age, sex, height and your dominant hand, so an accurate assessment is best done by a specialist with a dynamometer. At home, it’s more useful to compare yourself with yourself: take a measurement now and repeat it after 6 weeks of training.
How can you improve grip strength at home?
Wrist exercises with light dumbbells, squeezing a soft ball or a hand gripper, and carrying heavy bags all work. Start with one set of 10 reps and gradually build up to 2–3 sets.
Is it true that grip strength is linked to lifespan?
In a large study of almost 140,000 people from 17 countries, a weaker grip was linked to a higher risk of death during follow-up. But this is a link, not a proven cause: grip more likely reflects the overall condition of your muscles and body.