Grip Strength: The Small Test With Big Clues About Your Health
By Dr. Steve Osovsky PT, DPT, MS, GCS
When most people think about “health checks,” they picture blood pressure cuffs, blood tests, or maybe a treadmill stress test. But what if I told you that one of the simplest, quickest tests—a firm squeeze of your hand—can reveal a surprising amount about your overall health and even your future independence?
This test is called grip strength, and physical therapists, doctors, and researchers are paying more attention to it than ever before.
What Exactly Is Grip Strength?
Grip strength measures how much force your hand muscles can produce when squeezing something, usually tested with a small device called a hand dynamometer. It’s quick, painless, and—unlike many other health screenings—doesn’t require needles, fasting, or a trip to the lab.
Why Grip Strength Matters Beyond Your Hands
You might be wondering: “Why should I care about how hard I can squeeze?”
Here’s the thing—grip strength isn’t just about your hands. It’s actually a window into your whole-body health. That’s because it’s closely linked with:
Overall muscle strength: People with stronger grips tend to be stronger everywhere.
Mobility and independence: Stronger grip is associated with faster walking speed and better ability to perform daily tasks like opening jars, carrying groceries, or getting out of a chair.
Health outcomes: Research shows lower grip strength is linked with a higher risk of chronic diseases, disability, and even earlier death.
What the Research Says
One of the largest studies on grip strength, published in The Lancet in 2015, followed over 140,000 people from 17 countries. The results?
For every 5 kilograms (about 11 pounds) less grip strength, the risk of dying from any cause increased by 17%, even after accounting for other health factors.
Other studies have found that people with weaker grips are:
More likely to have cardiovascular disease
At higher risk for type 2 diabetes
More likely to experience falls, hospitalization, and longer recovery times after illness or surgery
In older adults, low grip strength is even considered a red flag for frailty—a condition that makes people more vulnerable to stress, illness, and loss of independence.
What’s Considered “Low” Grip Strength?
According to international guidelines (EWGSOP2), low grip strength is generally defined as:
Less than 27 kg (about 60 lbs) for men
Less than 16 kg (about 35 lbs) for women
However, these values will be different depending on age and gender. But here’s the good news—unlike your height or eye color, grip strength can be improved.
How to Improve Your Grip Strength
You don’t need fancy equipment to work on your grip. Many of the same exercises that strengthen your whole body also boost grip strength. Some PT-approved options:
Farmer’s carries: Pick up heavy weights (dumbbells, kettlebells) and walk.
Deadlifts: Strengthen your back, legs, and grip all at once.
Pull-ups or rows: Force your hands to hold and control your body weight.
Kettlebell swings: Build power and grip endurance.
Everyday challenges: Carry groceries without a bag, use a thicker-handled water bottle, or hang from a pull-up bar.
Why Physical Therapists Love This Test
As PTs, we know grip strength is:
Fast and easy to measure
Useful at all ages—from young athletes to older adults
A great tracking tool—improvements often reflect overall progress in rehab or training
A motivator—patients love seeing their numbers go up
The Bottom Line
Grip strength is one of the simplest health measures you’ve probably never thought about—and it can be a powerful predictor of how you’ll feel and function in the years ahead. The stronger your grip, the stronger your body, the steadier your mobility, and the greater your independence.
So next time you’re in the clinic, don’t be surprised if we hand you a dynamometer and say, “Give it your best squeeze.” That number tells us a lot—and it might just inspire you to start building a stronger future.
References
Leong DP, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015;386(9990):266–273. https://linkinghub.elsevier.com/retrieve/pii/S0140673614620006
Cruz-Jentoft AJ, et al. Sarcopenia: revised European consensus on definition and diagnosis. Age Ageing. 2019;48(1):16–31. https://academic.oup.com/ageing/article/48/1/16/5126243?login=false
Bohannon RW. Grip Strength: An Indispensable Biomarker for Older Adults. Clin Interv Aging. 2019;14:1681–1691. https://www.dovepress.com/grip-strength-an-indispensable-biomarker-for-older-adults-peer-reviewed-fulltext-article-CIA