How hard you can squeeze a handheld device may say more about your health than you’d expect.
The research
The PURE study, published in The Lancet in 2015, measured grip strength in nearly 140,000 adults across 17 countries. Over about four years, each 5kg decrease in grip strength was associated with a 16% higher risk of death from any cause, as well as higher risk of heart attack and stroke. Grip strength was a stronger predictor of cardiovascular death than systolic blood pressure.
Why it matters
Grip strength itself probably isn’t the cause. It’s a convenient marker of overall muscle strength, which reflects activity levels, nutrition and general health — and which declines with age, faster in women around menopause.
What to do with this
You don’t need to train your grip specifically (though carrying heavy shopping counts). The goal is overall strength:
- Strength train two to three times a week
- Include carrying exercises — “farmer’s carries” with dumbbells
- Eat enough protein
- Stay active every day
A noticeably weakening grip — struggling with jars or bags — is worth mentioning to your clinician, as it can reflect muscle loss or other health issues.