Grip Strength

Grip strength or hand grip strength (HGS), is the measure of how much force you can exert by squeezing with your hand. It essentially reflects the strength of your hand and forearm muscles, and it’s commonly used as a quick indicator of overall muscle strength in your body.

While grip strength may often go unnoticed until it declines, it plays a vital role in everyday lifeFrom carrying groceries and opening jars to gripping a door handle or lifting a suitcase, many everyday tasks rely on a strong grip.

A strong grip reflects more than just hand function; it signifies the coordination of nerves and muscles throughout the body.(neuromuscular function) throughout your body. In fact, grip strength is so informative that health care professionals and researchers often use it as a proxy for overall fitness and vitality. https://pubmed.ncbi.nlm.nih.gov/31631989/ (Bohannon et al., 2019)

Studies have shown that people with stronger grips tend to have more muscle mass and strength in other body parts, whereas a very weak grip can be a warning sign of frailty or underlying health issues. In short, maintaining your grip strength is important for staying independent and active as you age.

Measuring grip strength is simple, quick, and non-invasive. It’s usually done with a device called a handgrip dynamometer. However, Eforto uses a pneumatic Vigorimeter since it's more ergonomic and reliable compared to classic hand grip dynamometers.

Sipers et al., 2016: https://www.jamda.com/article/S1525-8610(16)00126-2/abstract

Lee et al., 2024 Lee, J.K., et al. "Reliability and Validity of the Martin Vigorimeter for Grip Strength Measurement in Korean Adults"

De Dobbeleer et al.2018 De Dobbeleer, L., et al., Martin Vigorimeter assesses muscle fatigability in older adults better than the Jamar Dynamometer. Experimental Gerontology, 2018. 111: p. 65–70.

YouHold the Vigorimeter bulb firmly in one hand and squeeze it as hard and as quickly as possible for a few seconds. The device measures the maximum force of your grip. The test is typically performed using your dominant hand, as it is usually stronger, and may be repeated two or three times depending on the protocol. The highest recorded value represents your Max Grip Strength—the peak pressure (in kilopascals, kPa) generated during the test..

Modern grip meters can display results in different units. Many devices show kilograms of force, but others (like pneumatic squeeze devices) display pressure in kilopascals (kPa) – which is what we use here.

De Dobbeleer et al., 2020 De Dobbeleer, L., et al., Muscle fatigability measured with Pneumatic and Hydraulic handgrip systems are not interchangeable. Exp Gerontol, 2020. 136: p. 110950.

For reference, the cut-offs above (e.g. 93 kPa for men) correspond to about 38 kg of force on a standard hydraulic dynamometer

Overall, it’s an easy test – you just “grip and squeeze,” and you get a number that represents your maximal grip strength.

What counts as a “good” grip strength?

Normal values differ based on sex and age. In general, men naturally have higher grip strength than women at all ages, and grip strength tends to peak in early adulthood (around your 30s) and then gradually decline as you get older.

This graph illustrates how your this decline can be influenced by lifestyle.

However, health experts have defined certain cut-off values to classify grip strength for adults into categories regardless age. These categories are based on health risk and help you interpret your number and understand if it’s ideal or if it indicates a potential problem. They are usually given separately for men and women.

The Eforto app categorizes your score into three “traffic light” zones for easy interpretation:

Men:

Women:

Here’s how to interpret the color-coded categories for grip strength:

• Normal (Green) range for your gender, it means you have typical or above-average hand strength for a healthy adult.
• At Risk (Yellow) result means your grip is below average – this is a warning sign that you should take action (like exercising to strengthen your muscles) to prevent further decline.
• Very Low (Red)” grip strength indicates significantly weak muscle strength. Being in the Very Low category is associated with a much higher risk of health problems, and healthcare providers would generally encourage treatment or interventions to improve strength.

These cut-off values are derived from healthy young adults. That means even if you’re older (and average grip naturally declines with age), falling below these thresholds suggests more weakness than expected and warrants attention.

Grip strength is more than just a number for your hand – it’s a window into your broader health. A low grip strength (especially if it falls in that “At Risk” or “Very Low” range) can signal several important health considerations:

Overall Muscle Weakness and Frailty: Because grip strength correlates with total muscle strength, a weak grip often means weakness in other muscle groups too pmc.ncbi.nlm.nih.gov. You may have less strength in your arms, legs, and core as well. This generalized weakness can lead to reduced stamina and balance. In older adults, low grip strength frequently goes hand-in-hand with frailty. For example, one study noted that people with very weak grips had more difficulty walking and climbing stairs, creating a vicious cycle where less mobility leads to even more muscle loss health.clevelandclinic.org. This cycle puts you at greater risk for falls and fractures if your grip (and overall strength) is poor health.clevelandclinic.org. In fact, weak handgrip strength is associated with lower bone mineral density (weaker bones), meaning you could be more prone to osteoporosis and bone injuries over time jhpn.biomedcentral.com.

Metabolic and Chronic Health Issues: Low grip strength has been linked to a higher chance of developing chronic diseases. It might not cause these illnesses, but it often accompanies them. Research has found that people with weak grips are more likely to have conditions like type 2 diabetes and cardiovascular disease (e.g. high blood pressure and heart disease) jhpn.biomedcentral.com. Part of the reason is that weaker muscles make it harder to stay physically active – and a sedentary lifestyle raises the risk of these diseases health.clevelandclinic.org. Additionally, grip strength is sometimes used as a quick indicator of nutritional status. Very low grip strength can be a sign of malnutrition or muscle wasting pmc.ncbi.nlm.nih.gov. For instance, in hospitals or elder care, if someone’s grip is unusually weak, it might alert providers to check for weight loss, poor diet, or systemic illness that is causing muscle loss.

Mental Health and Cognitive Function: Surprisingly, your hand strength may even be linked to your brain health. Studies have observed that older adults with weaker grip strength tend to experience more cognitive decline – in other words, they may have more trouble with memory, thinking, or might develop conditions like dementia at higher rates than those with strong grips health.clevelandclinic.org.

A weak grip is also associated with a higher risk of depression and low mood health.clevelandclinic.org. One possible reason is that declining muscle strength can limit your mobility and independence, which can lead to social isolation or reduced activity, negatively affecting mental well-being health.clevelandclinic.org. Additionally, some research has even connected poor grip strength with sleep problems, like poorer sleep quality at night health.clevelandclinic.org. While having a stronger grip won’t magically cure insomnia, it’s interesting that grip strength tends to track with overall vitality – people in better health (physically and mentally) often sleep better and have stronger grips, whereas those in frail health might experience both weak muscle strength and disturbed sleep.

Mortality and Hospitalization Risk: Perhaps the most striking findings about grip strength are how it relates to serious outcomes like mortality (longevity). Simply put, a very weak grip is associated with a higher risk of earlier death from all causes. Researchers have found that individuals in the lowest grip strength group have a significantly higher chance of dying sooner compared to those with the strongest grips bmcpublichealth.biomedcentral.com. Of course, grip strength is not causing death, but it reflects underlying health – muscle weakness can be a result of chronic diseases or poor health that also increase mortality risk. Similarly, low grip strength has been shown to predict a greater risk of hospitalization. One large review noted that people with weak grips were more likely to be hospitalized in the future and had higher health care needs than stronger individuals jhpn.biomedcentral.com.

Because grip strength correlates with so many aspects of health, some experts have even proposed calling it a new “vital sign” – like blood pressure or heart rate – for assessing overall health in older adults jhpn.biomedcentral.com. The take-home message is that if your grip strength is very low, it shouldn’t be ignored. It’s a sign to pay attention to your physical health, as it may indicate underlying issues that deserve intervention.

The good news is that grip strength can be improved at any age with the right exercises and habits. Your muscles respond to training, so with time and effort, you can make a weak grip stronger. Here are some ways to improve your grip strength:

Strength Training and Daily Use: One of the most effective ways is to simply use your grip in challenging ways, such as lifting and carrying heavy objects regularly. Experts say the best way to build grip strength is to pick up and carry. For example, carrying grocery bags, using a hand strengthener device, or doing exercises like farmer’s walks (carrying dumbbells or kettlebells in each hand while walking) will engage and strengthen the muscles in your hands, wrists, and forearms. As you practice holding weights, your grip will adapt and get stronger over time. Plus, these exercises have the bonus of strengthening your whole body, not just your hands health.osu.edu.

Hand-Specific Exercises: You can also do targeted hand and forearm exercises to directly work on grip. A simple technique is to use a stress ball or rubber ball (like a racquetball) – squeeze it as hard as you can, hold for a few seconds, then release. Repeating this for several minutes a day can noticeably boost your grip strength if done consistently health.clevelandclinic.org. Aim to squeeze and exercise your grip daily or at least a few times per week. There are also spring-loaded grip trainers and elastic bands for finger extension that you can try. Start with a resistance level you can handle (you’ll feel fatigue in your forearm after a number of squeezes) and gradually increase the difficulty as your grip improves to avoid injury health.clevelandclinic.org.

Even exercises like wrist curls (lifting a small weight by bending your wrist up and down) can help if your grip is very weak health.osu.edu.

The key is consistency – like any muscle, your grip strength will improve with regular training.

Whole-Body Health: Remember that grip strength reflects overall muscle health, so improving it goes hand in hand with improving your general fitness. Regular physical activity – such as resistance training for other muscle groups, aerobic exercise, and balance exercises – will support better muscle function throughout your body, which can indirectly help your grip too. Eating a balanced diet with enough protein is important for muscle recovery and growth. In short, staying active and healthy overall will make it easier to regain strength in your hands as well as everywhere else.

With dedication to these exercises and lifestyle habits, many people see their grip strength move from “Very Low” or “At Risk” up toward the normal range over time. Increased grip strength not only improves your daily function (you’ll open jars or carry objects more easily), but may also signify improvements in your overall health and reduce some of the risks associated with muscle weakness.

Improving a weak grip is often manageable with exercise, but in some cases you should seek medical advice – especially if you suspect an underlying problem. Consider consulting a doctor (or physical therapist) if any of the following apply to you:

Your grip strength is very low for your sex, or suddenly getting weaker: If your measurement falls in the “Very Low” range (≤ 71 kPa for men, ≤ 41 kPa for women) and you’re not extremely advanced in age, it’s worth discussing with a healthcare provider. A rapidly declining grip strength is also a red flag. This could indicate conditions like age-related muscle loss beyond normal (sarcopenia) or other health issues that need attention.

You have pain, numbness, or other symptoms: If you experience persistent pain in your hand, wrist, or arm, or tingling/numbness, or you find yourself frequently dropping objects, these could be signs of nerve compression or injury (for example, carpal tunnel syndrome or a pinched nerve in the neck/shoulder) that is weakening your grip health.osu.edu. Don’t ignore these symptoms – a doctor can evaluate and treat the underlying cause so that your strength can improve.

Difficulty with daily tasks or other health concerns: If your weak grip is making everyday activities hard – say, you can’t turn a key or hold a cup without it slipping – or if it comes alongside other concerning signs like unintentional weight loss, chronic fatigue, or general weakness, you should get a medical check-up. These could indicate broader health issues (nutritional deficiencies, neurological conditions, etc.) that merit professional evaluation.

Your healthcare provider can perform a more thorough assessment to find out why your grip is low. They may check for treatable causes such as nerve problems, joint issues (like arthritis), or metabolic conditions. They might also assess your overall muscle mass and fitness. Depending on the findings, the doctor could recommend interventions – for example, physical therapy for targeted strength training, occupational therapy if you have trouble with hand function, nutritional supplements if diet is an issue, or treatment for any medical conditions contributing to weakness health.osu.edu. The goal will be to address underlying problems and help you regain strength and function. Remember, it’s always okay to ask your doctor if you’re concerned about your strength. In fact, many doctors now recognize grip strength as an important indicator of health, so they will take your concerns seriously. Talking with a healthcare provider can give you personalized insight and a plan to improve not just your grip, but your overall health and quality of life health.clevelandclinic.org.