Want To Stay Strong And Independent For Life? The Key Is In Your Hands
He holds the hand grip strength-device firmly in his hand, holds his breath, flahes is teeth and squeezes as hard as possible.
40 kg — as a 35-year-old male.
I check the table for reference and tell him his score is below average.
A few months ago, we conducted hand grip strength measurements as a service during our health day for employees.
The reaction I saw in every second men:
"Can I try a second time? I couldn’t get a firm grip; it’s slipping in my hands."
Of course, I allowed them a second try, but most of the time, that didn’t change much — the same result. Few had the nerve to ask what the result meant and what could be done to change it.
Which means?
For most, it was just a gimmick. But grip strength is far more than a party trick. My fellow company doctors use it as part of a standardized health check-up, and for good reason. Grip strength reveals more than just how strong your hands are. It’s a crystal ball for your health.
How could you know that hand grip strength is a predictor of long-term health?
You can’t. I didn’t either before I did some research.
During Christmas, my dad told me about an incident that shocked me:
While getting up from the couch, he lost his balance and fell forward. On his way down, he grabbed the table in front of him. The table flipped, and he landed on his back with a few scratches on his head.
Like a turtle kicking its legs in the air, he couldn’t get up by rolling onto his belly and pushing himself up. Eventually, he was able to push the couch against the wall and pull himself up.
This didn’t surprise me because part of the reason he joined yoga classes a while back was to learn how to get up without pulling on something. Now, I’m trying to convince him to invest a fraction of his time in simple strength and flexibility exercises.
Can I be 100% sure he would have gotten off the ground if he had more strength?
No, but I am very confident.
A lack of muscle mass and strength often results in a decreased quality of life and the loss of independence. Quite often, it leads to fractures and the loss of mobility that follows.
But it doesn’t end there. Research has found that low grip strength is associated with serious health outcomes. Lower grip strength has been linked to an increased risk of chronic diseases like type 2 diabetes and cardiovascular issues, as well as higher all-cause mortality rates.1
It’s not just about strength—it’s about quality of life.
So even if your days of chasing a perfect physique are over, strength training is non-negotiable. Without it, the average person loses 8% of their muscle mass every decade. Over time, this becomes the difference between:
Opening jars versus needing help
Carrying your own groceries or relying on someone else
Walking up stairs without stopping versus pausing halfway
Getting up from a chair on your own or requiring assistance
Imagine the two 75-year-olds: one confidently hiking, carrying groceries, and opening jars without hesitation; the other avoiding stairs, struggling with tasks, and retreating from social activities out of fear of falling. The difference? Strength training.
Think about all the people you shake hands with who have a firm grip. What do they look like? We associate a strong hand with a strong body. A strong handshake says, “This person takes care of themselves.”
On the flip side, a weak handshake feels off. It suggests frailty, whether physical, emotional, or both.
Aiming to increase your grip strength? Here’s how:
Exercises that involve gripping, lifting, and carrying are excellent. Here’s what I recommend:
Make grocery shopping a workout. Walk to the store, fill a backpack and a large bag with groceries, and balance it out with a six-pack of 1.5-liter water bottles in your other hand. By the time your shoulder muscles burn and the thin plastic straps dig into your hand, you might question your sanity. But once you’re home, you’ll feel an incredible sense of accomplishment.
Dead-hangs from a pull-up bar are simple and effective. Just hang there and let gravity do the work.
Invest in a grip strength trainer for a compact, portable solution.
But here’s my best advice: start a comprehensive strength training program. Whether at home or in the gym, focus on compound exercises. Bodyweight movements will help, but investing in bands, dumbbells, and a pull-up bar will allow you to target grip strength directly.
Your benefit?
Carry your kids around like they weigh nothing
Stumble on a wet floor and catch yourself instead of falling
Climb that steep hill on your next vacation without hesitation
Take my client Matt, for example. We started in early October. By December, he had lost 6 kg and, despite his rugby-playing past, claimed he had never felt this strong in his chest and arms. It’s been just 10 weeks, and he’s already seeing life-changing results.
These changes didn’t happen by chance. They came from consistent effort, the right guidance, and a tailored plan—one that focused not just on strength, but on reclaiming control over his body and health.
Imagine how your life could transform with the same approach. Whether you want to feel stronger, move confidently, or simply stay independent as you age, it starts with a decision.
I offer 1:1 coaching for people ready to make that decision—ready to prioritize their health, build lasting strength, and feel better than ever. If that sounds like you, let’s take the first step together.
https://pubmed.ncbi.nlm.nih.gov/38195493/
This is actually incredibly interesting, thank you for sharing! Especially the part about losing 8% each decade. Yikes! Looks like I gotta dust off the doorframe pull-up bar and hang out more often.
We can’t share this information enough. Do we someday want to be one of those older people who fall down and break a hip because we are inflexible and weak?
My dad fell down before Christmas by the bed. He landed on the end table with his chest and was lying there on his back, unable to get up. Mom called my wife to come help and the two of them got him on the bed.
Without help, he would have lain there and died.