Grip Strength: Why It Matters More Than You Think

Anna Trewhella, Physiotherapist - Move Sports Physio Geelong

When people think about grip strength, they imagine opening a stubborn jar, or carrying the grocery bags in one trip. But the strength of your hands can actually tell us much more about your overall health than just a respectable hand shake.

Grip strength is one of the simplest and most widely used ways to measure overall muscle function. Although the test focuses on the muscles of the hand and forearm, research has consistently shown that it is a reliable indicator of whole-body strength, physical function, and general health.

Because it is quick, inexpensive, and easy to perform, grip strength has become an increasingly valuable assessment tool in both clinical practice and research.

Why does this matter?

Maintaining muscle strength is an important part of healthy ageing. Grip strength provides an insight into whole body strength and muscle mass. Which is linked to long-term health outcomes.

People who demonstrate greater grip strength generally have better physical function, improved mobility, and greater independence as they age. Studies have also found that lower grip strength is associated with a higher risk of frailty, falls, hospitalisation, and even premature mortality.

While grip strength alone doesn't determine your health, it provides a useful snapshot of your body's overall physical capacity.

Chronic Health Connection

Interestingly, grip strength has also been associated with several chronic health conditions. Research has found that people without diabetes or high blood pressure tend to demonstrate significantly greater grip strength than those living with one or both of these conditions. Similar associations have been observed with cardiovascular disease and other chronic illnesses. This doesn't mean that a weak grip causes these conditions, or that improving your grip strength alone will prevent them. Rather, grip strength appears to reflect the combined effects of muscle health, physical activity, nutrition, and overall wellbeing, making it a valuable marker of general health.

Testing Grip Strength

For physiotherapists, grip strength testing is about much more than measuring how firmly someone can squeeze. It can help establish a baseline of physical function, identify strength deficits, monitor recovery following injury or surgery, and track progress throughout rehabilitation. Because the test is objective and easy to repeat over time, it provides valuable information alongside other clinical assessments to guide treatment and measure improvement.

Improving Grip Strength

Like any muscle group, the muscles involved in gripping respond well to regular strength training. Resistance exercises, functional lifting, carrying tasks, climbing, and activities that challenge the hands, wrists, and forearms all contribute to stronger grip strength.

More importantly, these exercises don't just improve your hands, they help build overall muscle strength, improve balance, bone health, enhance everyday function, and support long-term independence.

Key Takeaway

At the end of the day, grip strength isn't simply about having a firm handshake or opening tight lids. It's a simple measure that offers valuable insight into your overall physical health and can help identify opportunities to improve strength, function, and resilience across your entire body. Sometimes, one small squeeze can tell us far more than we might expect.

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References:

Beseler, M. R., Rubio, C., Duarte, E., Hervás, D., Guevara, M. C., Giner-Pascual, M., & Viosca, E. (2014). Clinical effectiveness of grip strength in predicting ambulation of elderly inpatients. Clinical interventions in aging, 9, 1873–1877. https://doi.org/10.2147/CIA.S62002

Vaishya, R., Misra, A., Vaish, A., Ursino, N., & D'Ambrosi, R. (2024). Hand grip strength as a proposed new vital sign of health: a narrative review of evidences. Journal of health, population, and nutrition, 43(1), 7. https://doi.org/10.1186/s41043-024-00500-y