Grip Strength: A Window to Your Overall Health

By Dr. David Samadi

How firm is your grip? It’s not something most people think about daily, yet grip strength can reveal more about your health than you might expect. Simple tasks such as the ease of turning a doorknob, opening a jar, or carrying groceries require grip strength—closely tied to overall functional fitness. Surprisingly, it’s also linked to your risk of heart attack, stroke, and even your chances of dying from cardiovascular disease.

While many equate strength with lifting heavy weights, grip strength offers a different and arguably more practical measure of physical ability. Let’s explore why these matter and how you can improve your grip for better health.

Why Grip Strength Matters

A firm handshake can be one measure of grip strength. It does reflect the strength and coordination of your hand and forearm muscles. Studies suggest that weaker grip strength may signal a higher risk for specific health issues, particularly related to cardiovascular health. The stronger your grip, the better your chances of maintaining an active, independent lifestyle.

Grip strength testing is straightforward. Using a hand dynamometer—a small, handheld device—you can measure how much force your forearm muscles can generate. This gives a quick snapshot of your overall strength.

Here’s how to test your grip strength:

1. Hold the dynamometer with your elbow bent at a 90-degree angle.
2. Squeeze the handle as hard as possible, applying steady pressure.
3. Record the reading and repeat it twice more.
4. Calculate the average of the three readings for each hand.

For reference, men in their 60s typically have a grip strength between 28 and 48 kilograms (kg), while those aged 70 and older range from 21 to 35 kg.

Building Better Grip Strength

The good news? Improving your grip strength is easy with targeted exercises. Since flexion (closing your hand) and extension (opening your hand) are essential, balance is critical to preventing overuse injuries like tendinitis.

Here are simple, effective ways to boost grip strength:

1. Newspaper Roll: Lay a sheet of newspaper flat. Use your fingertips to scrunch the paper into a ball.
2. Farmer’s Carry: Grab heavy dumbbells, one in each hand, and walk as far as you can while gripping tightly.
3. Milk Jug Lifts: Turn everyday tasks into strength training. Lift a milk jug for a few repetitions when taking it out of the fridge.
4. Stress Ball Squeezes: Keep a squishy ball handy and squeeze it throughout the day.
5. Towel Twists: Soak a kitchen towel in water, then twist it tightly to wring out the liquid. Repeat in both directions.
6. Rice or Sand Dips: Place your hands in a bowl of rice or sand. Extend and flex your fingers to work opposing muscle groups.

Why Whole-Body Strength Matters

While grip strength is essential, it’s just one piece of the puzzle. Incorporate resistance training two to three times a week using dumbbells, weight machines, or resistance bands. Strengthening your entire body supports your hands’ ability to perform everyday tasks and keeps you feeling capable and confident.

Grip strength isn’t just about shaking hands or carrying groceries—it’s about maintaining independence and protecting your health. Strengthen your grip, and you’ll strengthen your future.

Dr. David Samadi is the Director of Men’s Health and Urologic Oncology at St. Francis Hospital in Long Island. He’s a renowned and highly successful board certified Urologic Oncologist Expert and Robotic Surgeon in New York City, regarded as one of the leading prostate surgeons in the U.S., with a vast expertise in prostate cancer treatment and Robotic-Assisted Laparoscopic Prostatectomy.  Dr. Samadi is a medical contributor to NewsMax TV and is also the author of Prostate Cancer, Now What? and The Ultimate MANual, Dr. Samadi’s Guide to Men’s Health and Wellness, available online both on Amazon and Barnes & Noble. Visit Dr. Samadi’s websites at robotic oncolo gy and prostate cancer 911.