A quick squeeze of your hand might sound like an odd thing to measure, but grip strength has become one of the most talked-about numbers in longevity research, and it costs nothing more than a $15 tool to check.
The Study That Started the Conversation
In 2015, the PURE study, published in The Lancet and following nearly 140,000 adults across 17 countries, found that grip strength predicted cardiovascular events and all-cause mortality about as strongly as systolic blood pressure, a measurement doctors already take very seriously. That finding surprised a lot of researchers, and it kicked off a wave of follow-up studies looking at grip strength as a simple, low-cost health marker.
Why a Hand Squeeze Says So Much
Grip strength is not really about your hands specifically, it functions as a proxy for your total-body muscle mass and neuromuscular function. Muscle is metabolically active tissue that supports everything from blood sugar regulation to mobility, so a weaker grip often reflects broader declines in strength and function throughout the body, not an isolated hand issue.
What Counts as a Good Score
Reference values from the NIH Toolbox normative dataset (Wang & Bohannon, 2018) show grip strength typically peaking in the late 20s to mid-30s, around 45-55 kg for men and 27-34 kg for women, before gradually declining roughly 1-2% per year after 40. Our Grip Strength Calculator compares your reading against these age- and sex-specific norms.
Testing It Yourself
All you need is a hand dynamometer, an inexpensive, widely available tool. For an accurate reading:
- Sit with your elbow bent at 90 degrees, arm relaxed at your side
- Squeeze as hard as you can for 3-5 seconds
- Take the best of three attempts per hand, resting briefly between tries
- Test both hands, your dominant hand is typically about 10% stronger
If you want to test at home, a hand grip dynamometer is the standard tool clinicians and researchers use, and it takes under a minute to get a reading.
Can You Actually Improve It?
Yes, and fairly quickly. Grip strength responds well to consistent training, research suggests measurable improvement within 6-12 weeks of regular practice. Effective approaches include:
- Dead hangs: holding a pull-up bar for 30-60 seconds builds both strength and grip endurance
- Farmer carries: walking while holding heavy weights at your sides, simple and highly effective
- Dedicated grip tools: a grip strengthener lets you train hand and forearm strength directly, a few minutes a day, a few times a week
- Compound pulling movements: rows and pull-ups heavily recruit the forearm flexors that drive grip strength
Should You Be Worried About a Low Score?
A single below-average reading is not a diagnosis, results shift with technique, time of day, and even how well-rested you are. That said, a consistently low grip strength relative to your age and sex group is a pattern worth mentioning to a doctor, particularly for older adults, since it has been linked in research to reduced functional independence and higher fall risk.
The Bottom Line
Grip strength will not replace a real medical checkup, but it is a fast, cheap, and surprisingly well-researched window into your overall muscular health. Test it, compare it to the norms for your age and sex, and if training helps you improve it, that effort likely benefits far more than just your handshake.
This article is for general informational purposes and is not a substitute for advice from a qualified healthcare provider. Some links in this article are affiliate links.
Frequently Asked Questions
Is grip strength more useful than BMI as a health marker?
They measure different things, BMI reflects body size, grip strength reflects muscle function. Many researchers now argue grip strength is a better indicator of functional health and longevity risk than BMI alone.
What if my grip strength is very different between hands?
Some difference is expected, your dominant hand is typically about 10% stronger. A much larger gap can sometimes indicate an injury or nerve issue on the weaker side, worth mentioning to a doctor if it is significant or new.
Does grip strength decline the same way for everyone?
The general pattern, peak in the late 20s to mid-30s, gradual decline after 40, accelerating after 65, holds broadly, but individual rates of decline vary a lot based on activity level, muscle mass, and overall health.
Check your own grip strength
Compare your reading to norms for your age and sex.