Hand grip strength offers a straightforward indicator of an individual’s overall physical strength and health. It represents the maximum force a person can exert with their hand and forearm muscles, providing insights into broader muscle health and physical capability.
Measuring Hand Grip Strength
Hand grip strength is measured using a device called a dynamometer, which assesses isometric grip force. To perform the measurement, an individual sits or stands with their shoulder adducted, elbow bent at a 90-degree angle, and forearm and wrist in a neutral position.
The dynamometer is placed in the person’s hand, who then squeezes it as forcefully as possible. Apply force smoothly, without jerking movements. Multiple attempts, often three with each hand, are taken, and the average of these readings is recorded. This ensures a consistent and reliable assessment.
What is Considered Normal?
Normal hand grip strength is not a fixed value but varies based on several factors, including age, sex, and hand dominance. Grip strength peaks in young adulthood (typically 25-35 years) and gradually declines with age.
Men exhibit higher grip strength than women across all age groups. For instance, average grip strength for men aged 20-30 ranges from 105-121 lbs (48-55 kg), while for women in the same age group, it is 57-71 lbs (26-32 kg). The dominant hand is also stronger than the non-dominant hand, with differences of about 6-7%. These variations highlight the need to consider individual characteristics when evaluating grip strength.
Why Grip Strength Changes
Several factors influence changes in hand grip strength, beyond natural aging. Lifestyle choices, such as physical activity levels, play a role; a sedentary lifestyle contributes to a decline in muscle strength.
Specific health conditions also impact grip strength. Sarcopenia (age-related muscle loss), arthritis, and neurological disorders can weaken grip. Chronic diseases and nutritional deficiencies, such as low vitamin D levels, also contribute to decreased muscle function and reduced grip strength. Acute hand or arm injuries can also temporarily or permanently affect grip.
The Importance of Grip Strength
Grip strength is an important indicator of overall health and functional independence. It correlates with total muscle strength, bone mineral density, and the ability to perform daily activities like opening jars or carrying groceries. Research links weaker grip strength to adverse health outcomes, including increased risk of frailty, falls, and cardiovascular disease. A study found that each 5kg decrease in grip strength was associated with a 16% higher risk of all-cause mortality and a 21% increased risk of cardiovascular mortality. It serves as a predictor of longevity; studies suggest individuals with lower grip strength face a higher risk of early death.
Keeping Your Grip Strong
Maintaining or improving hand grip strength involves consistent physical activity and targeted exercises. Incorporating resistance training into a routine is beneficial, using tools such as weights, resistance bands, or specialized grip strengtheners. Exercises like farmer’s carries, plate pinches, and simple tennis ball squeezes effectively strengthen hand and forearm muscles.
Regular physical activity supports overall muscle health, benefiting grip strength. Addressing any underlying health conditions that contribute to weakness is also important. Consulting with healthcare or fitness professionals can help develop a personalized plan for maintaining strong hands.