Grip strength: a simple marker of health
Physical ActivityKey points
- Every 5 kg lower grip strength: 16% higher mortality, 17% higher cardiovascular mortality.
- Grip strength predicted mortality better than systolic blood pressure.
- Train overall strength, not just your hands.
- Guidelines recommend muscle strengthening at least 2 days a week.
What the PURE study showed
The Prospective Urban Rural Epidemiology study measured grip strength in nearly 140,000 adults aged 35 to 70 in 17 countries and followed them for a median of 4 years. Every 5 kg decline in grip strength was linked to a 16% higher risk of death from any cause, 17% higher cardiovascular death, 7% higher risk of heart attack and 9% higher risk of stroke. Grip strength was a stronger predictor of mortality than systolic blood pressure (Leong et al., 2015).
Strength as part of health
Muscle-strengthening activities are linked to a 10% to 20% lower risk of death, heart disease, cancer and diabetes (Momma et al., 2022). Guidelines recommend strength training for all major muscle groups at least twice a week (Bull et al., 2020).
How to train
- Full-body strength exercises: squats, push-ups, rows, carrying heavy bags.
- Grip-specific work: farmer’s carries, hanging from a bar, squeezing a hand gripper.
- Progress gradually and train 2 to 3 times a week.
Frequently asked questions
How is grip strength measured?
With a handheld dynamometer that you squeeze as hard as you can. Many clinics and physical therapists have one.
Will squeezing a stress ball make me live longer?
Grip strength is a marker of overall strength. Full-body strength training is what matters.
Sources
- Leong et al. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet 386(9990):266-273. doi:10.1016/S0140-6736(14)62000-6
- Momma et al. (2022). Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. British Journal of Sports Medicine 56(13):755-763. doi:10.1136/bjsports-2021-105061
- Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955
Keep reading
Physical Activity Kids and physical activity: how much they need and how to limit screens
How much physical activity children and teens need according to U.S. and WHO guidelines, why it matters and practical ideas for families.
Physical ActivityCardiorespiratory fitness: the vital sign doctors rarely measure
Why the American Heart Association calls fitness a vital sign, what a study of more than 120,000 treadmill tests found and how to improve it at any age.
Physical Activity Exercise during pregnancy: safe and beneficial
How much physical activity is recommended during pregnancy, how it lowers the risk of gestational diabetes and preeclampsia, and how to stay active safely.
Related topics from other pillars
Loneliness, hearing loss and dementia: what you can change
What the Lancet Commission found about 12 modifiable dementia risk factors, including social isolation and hearing loss, and practical steps to lower risk.
Nutrition Vitamin D: who really needs supplements?
What the VITAL trial and a meta-analysis of 81 randomized trials found about vitamin D supplements, and who may still need them.
Physical Activity tools
IPAQ: International Physical Activity Questionnaire (short)
Calculates your MET-minutes per week and your activity level.
QuizDo you meet the Physical Activity Guidelines? Check
Minutes of moderate and vigorous activity per week, plus strength training.
Quiz30-second chair stand test (for adults 60+)
How many times can you stand up from a chair in 30 seconds? Compared with CDC norms.
PDF · TrackerMonthly step tracker
Write down your daily steps and track your progress.
PDF · Log15-minute home strength workout + training log
A no-equipment routine with an 8-week rep log.
PDF · Card + trackerBalance exercises for adults 60+
A safe balance and leg-strength routine with a 4-week tracker.