Maximum grip strength is the greatest force a person can generate with a single squeeze of their hand. This measurement is a straightforward, non-invasive tool used in clinical and fitness environments to provide a quick snapshot of a person’s upper body strength. The force is recorded in pounds, kilograms, or Newtons, offering a glimpse into broader physical capacities without complex procedures.
A Key Indicator of Overall Health
Grip strength has a documented connection to overall health and longevity. Research shows a strong correlation between grip strength, total-body muscle strength, and an individual’s ability to perform daily activities. It also serves as a reliable proxy for assessing biological aging and frailty, particularly in older populations.
A weaker grip can signal underlying health issues. Numerous studies have linked low grip strength with a higher risk for cardiovascular problems, such as heart attack and stroke. It is also associated with an increased likelihood of future mobility limitations and a higher probability of all-cause mortality.
The measurement reflects a person’s overall robustness because the body’s muscular systems are interconnected. A decline in hand and forearm power often mirrors a systemic decrease in muscle mass and function throughout the body. This makes the simple act of squeezing a device an informative test of a person’s present and future well-being.
How Grip Strength Is Measured
The standard instrument for measuring grip strength is a handheld dynamometer. For accurate and consistent results, a specific testing posture is recommended. The person being tested is seated with their shoulder held close to their body, their elbow bent at a 90-degree angle, and their forearm and wrist in a neutral position. They are then instructed to squeeze the dynamometer with maximum effort for a few seconds.
This process is repeated three times to find an average or peak reading. For context, average peak grip strength for men is around 116 pounds, while for women it is closer to 65 pounds, though these values can decline with age. For instance, a man in his 20s may have an average grip strength of about 121 pounds, which might decrease to around 86 pounds by his 60s.
Exercises to Increase Grip Strength
Improving grip strength involves specific exercises that target the muscles in the hands and forearms. One of the most common methods uses hand grippers to develop “crushing” grip. These devices come in various resistance levels for progressive training. Squeezing the gripper for a set number of repetitions helps build the muscles used for a powerful handshake and lifting objects.
Another effective exercise is the farmer’s walk, which enhances “supporting” grip, or the ability to hold onto an object for an extended period. This is performed by carrying a heavy dumbbell or kettlebell in each hand and walking for a set distance or time. This exercise engages the forearms, core, and upper back, contributing to overall functional strength. A similar exercise for supporting grip is the dead hang, which involves hanging from a pull-up bar for as long as possible.
To develop “pinching” grip, which involves the strength between the thumb and fingers, plate pinches are highly effective. This exercise requires you to hold two weight plates together, smooth-side out, with just your fingertips. The challenge of keeping the plates from slipping builds a type of hand strength that is useful for manipulating objects with precision.