Get a Grip: How Your Hand Strength Reflects Your Overall Health; Understanding the Link Between Grip Strength and Longevity

Disclaimer: This article is for educational purposes only. It is not intended to diagnose or treat any medical condition. If you have concerns about your health, please consult a licensed healthcare provider.

What Is Grip Strength?

Grip strength measures how hard you can squeeze or hold onto something. You use it more than you

realize-carrying grocery bags, opening jars, hanging from a bar, or locking in your deadlift. It's tested using a device called a dynamometer, but in everyday life and rehab, it's a fast and reliable snapshot of your overall strength.

What the Research Says

A 2022 systematic review covering over 3 million adults found a clear trend: lower grip strength is tied to higher mortality from all causes. In patients with heart disease, those with weak grip had nearly double the risk of death (Xiao et al., 2024). Another study in kidney disease patients showed that every 1 kg increase in grip strength lowered mortality risk by 4% (Zhang et al., 2023). A global study of 140,000 people found grips trength was a stronger predictor of death than even blood pressure (PURE study, BMC JHPN, 2024).

Why Grip Strength Matters

Grip strength is about more than hands. It reflects total-body strength, coordination, nerve health,

inflammation levels, and even cardiovascular fitness. It's also an early warning sign for frailty or chronic disease. In our clinic, we consider grip strength a practical, low-cost 'vital sign' that tells us a lot about your health.

How to Improve It

Want stronger grip? Train with:

- Dead hangs

- Farmer's carries

- Plate flips

- Barbell holds

- Towel or thick-bar pull-ups

These moves build your hands, arms, and shoulders and translate directly to everyday strength.

Testing Grip at Empower Sport and Spine

We include grip strength testing as part of functional assessments for performance and rehab clients. It's fast, effective, and helps us track progress in both strength and resilience.

Final Thoughts

Grip strength is one of the simplest, most powerful indicators of your health, especially as you age. At

Empower Sport and Spine, we use it to guide care, build strength, and keep you doing what you love.

If you have pain or an injury preventing you from exercising, don't hesitate to reach out to Empower Sport and Spine or Dr. Dan directly to discuss how we can help you.

Email: drdan@empowersportandspine.com

Phone: 914-984-9849