Why Grip Strength Matters More Than You Think

4 December 20231 min read By Dushyanta Dushyanta

Grip strength is one of the most overlooked health markers. The 2015 PURE study (Leong et al., Lancet) across 17 countries and 139,691 adults found that each 5 kg decrease in grip strength was associated with a 17 percent higher risk of all-cause mortality, a 17 percent higher risk of cardiovascular mortality, and a 7 percent higher risk of myocardial infarction. The hand tells a wider story.

Why grip predicts wider strength

Holding hard recruits the forearm flexors, the upper arm, the shoulder girdle, the lats and a chunk of the core. A weak grip usually means a weaker whole posterior chain. Sarcopenia tends to show up early at the hands.

Three ways to build grip

Heavy carries (farmer carries)
Two dumbbells or kettlebells, walk 20 to 40 metres at a steady pace. 3 sets twice a week.
Compound pulls (deadlift, row, pull-up)
Use lifting straps only when chasing peak loads. Hold the bar with your hands on most sets.
Dedicated grip work
Hand grippers, plate pinches, or a 30 to 60 second dead hang at the end of training. Twice a week.

Track it

A handheld dynamometer is cheap and gives a quarterly number to compare. The trend in your own number across quarters matters more than a population benchmark.

Work with DT Fitness London

For a strength plan that includes carries, pulls and grip work, book a consultation at www.dushyantatomar.com.

Dushyanta Tomar, MSc Applied Sports and Exercise Physiology, CIMSPA Accredited Personal Trainer.

Sources

  1. Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015, vol 386, issue 9990, pages 266 to 273.
  2. Bohannon RW. Grip Strength: An Indispensable Biomarker for Older Adults. Clin Interv Aging. 2019, vol 14, pages 1681 to 1691.
  3. NHS. Physical activity guidelines for older adults. nhs.uk
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