Grip Strength

Hand grip strength (HGS) measures how firmly you can squeeze with your hand reflecting both hand and forearm muscle power. It’s more than just a measure of hand function; it’s a reliable indicator of your body’s overall muscle strength and neuromuscular health.^1,2

People with stronger grips tend to have better overall muscle mass and physical performance. On the other hand, low grip strength can signal frailty and a higher risk of chronic diseases, heart problems, cognitive decline, and even early mortality.^3,4

Maintaining grip strength helps you stay independent, reduce fall risk, and support long-term health and vitality.⁵

Testing grip strength takes just a few seconds; no needles, no discomfort. Just simple squeeze on the pneumatic ergonomic bulb as hard as you can.

Eforto® measures the maximum force of your grip more ergonomically and reliably than the traditional dynamometer devices.
The test is typically performed using your dominant hand, with three squeeze attempts.^6,7

The highest recorded value represents your Max Grip Strength which is the peak pressure (in kilopascals, kPa) generated during the test, making it the next-generation sensitive hand function monitoring vigorimeter.^6,8

To answer this, we should answer 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 thirties) and then gradually decline as you get older.^9,10      

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

Experts define grip strength cut-off values to assess adults regardless of age, helping identify if your strength level is healthy or low. Separate ranges exist for biological gender and weight data.⁸

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

Women:

• Normal (Green): Typical or above-average grip strength for a healthy adult.
• At Risk (Yellow): Below-average grip strength; a warning sign to start strengthening exercises.
• Very Low (Red): Significantly weak muscles linked to higher health risks; medical guidance is recommended.

Cut-off values are based on young adults—lower scores in older adults may signal muscle weakness.¹²

A weak grip can reveal far more than just hand weakness. It’s a key indicator of your overall health, from muscle strength to chronic disease risk.^13-18

1. Muscle Weakness and Frailty: Low grip strength is closely linked to overall muscle weakness, mobility limitations, and frailty in older adults. It’s also associated with lower bone density, increasing the risk of falls and fractures.^13,14

2. Metabolic and Chronic Diseases: People with weaker grips are more likely to develop type 2 diabetes, cardiovascular disease, and hypertension. Very low values may also signal malnutrition or sarcopenia.^15,16

3. Mental and Cognitive Health: Reduced grip strength has been connected to cognitive decline, dementia, and depression in older adults, showing how physical and mental health are intertwined.¹⁷

4. Mortality and Hospitalization Risk: Individuals with very low grip strength have a higher risk of hospitalization and early mortality, making it a strong predictor of long-term health outcomes.¹⁸

The good news is that grip strength can be improved at any age. With consistent training and healthy habits, weak hands can become stronger over time.^19-21

1. Strength Training and Daily Use: Use your hands often and in challenging ways. Exercising with some resistance training can help in building these grip capabilities.¹⁹

2. Hand-Specific Exercises: Squeeze a stress ball or rubber ball for a few minutes daily, or try grip trainers and finger extension bands to target hand muscles directly. Start with manageable resistance and increase gradually to avoid strain.²⁰

3. Support Overall Muscle Health: Grip strength improves faster when overall muscle health improves. Combine resistance and aerobic training, eat enough protein, and stay active to boost recovery and strength.²¹

Sometimes low results signal an underlying health issue that requires medical attention. You should consult a doctor or physical therapist if any of the following apply to you:^22-25

1. Grip Strength Is Very Low or Declining: If your measurement falls in the “Very Low” range (≤ 71 kPa for men, ≤ 41 kPa for women) or your grip is rapidly weakening, seek medical advice. This could indicate sarcopenia (age-related muscle loss) or another condition affecting muscle function.²²

2. Pain, Numbness, or Tingling: Persistent pain, numbness, or tingling in your hand, wrist, or arm may point to nerve compression or injury, such as carpal tunnel syndrome or a pinched nerve.^23,24

3. Trouble With Daily Activities or Other Symptoms: If you struggle with simple tasks (like turning a key or holding a cup) or notice fatigue, weight loss, or overall weakness, your doctor can evaluate for broader causes; including nutritional, neurological, or metabolic disorders.²⁵

A healthcare provider can perform a detailed assessment, check for nerve or joint problems, and recommend the right interventions.