Grip Strength: The Surprising Predictor of Lifespan and Health
Written by Michael Clark, Registered Osteopath and Co-founder of Clarks Healthcare

Grip strength might not be the first thing that comes to mind when considering indicators of health and longevity, yet its significance cannot be overstated. This seemingly simple measure transcends mere physical capability, emerging as a pivotal indicator of overall health, vitality, and even the risk of premature death.

The breadth of medical research on this subject reveals grip strength to be far more than a gauge of hand or forearm prowess. It is, in fact, a powerful predictive marker for cardiovascular health, lifespan, and the likelihood of encountering chronic health conditions. The link between grip strength and these critical health outcomes is not coincidental but deeply embedded in the complex interplay of human physiology. This connection is particularly crucial as we navigate the aging process, where sarcopenia—the gradual loss of muscle mass and strength—emerges as a formidable health risk, which thankfully can often be negated

Emerging evidence from longitudinal studies highlights grip strength’s role as a predictor of mortality, disability, and recovery outcomes. These studies paint a compelling picture: a stronger grip correlates with a reduced risk of mortality from both cardiovascular and non-cardiovascular causes. The implications are clear—maintaining grip strength could be a key component in enhancing lifespan and quality of life. Simply put, those who maintain grip strength age slower

Measuring Grip Strength

One of the most straightforward methods to gauge grip strength is through the use of a specialised digital grip tester. This device offers precise measurements of the force an individual can exert. Within our Healthy Living Programme, we regularly evaluate grip strength among our patients and include grip strength training as part of their programme. Remarkably, retests often reveal significant improvements within a 10-12 week period, demonstrating the benefits of targeted training.

Did You Know? A study published in The Lancet found that grip strength is a better predictor of death than blood pressure. The research suggests that for every 11-pound decrease in grip strength, there’s a 16% increased risk of death from any cause, a 17% greater risk of cardiovascular death, and a 9% increased risk of stroke.

Common Mistakes and Misconceptions in Grip Strength Training

Mistake #1: Neglecting Thumb Strength

A critical mistake in grip training is the underestimation of the thumb’s role. The thumb, opposing the four fingers, plays a pivotal role in creating a powerful and effective grip. A study in the Journal of Hand Surgery emphasizes the thumb’s contribution to grip strength, indicating that exercises specifically targeting the thumb can significantly enhance overall grip. Incorporating thumb-specific exercises, such as pinch grips and thumb opposition movements, can correct this oversight, offering a more comprehensive grip strength training approach.

Mistake #2: Imbalanced Training

Another common error is the imbalanced approach to grip training, focusing excessively on certain grip types (crushing, pinching, supporting) while neglecting others. There are 30 different distinct grips which I discuss in more detail later. This oversight can lead to disproportionate strength development and potential weaknesses. Balancing different grip types in your routine ensures a well-rounded grip strength that supports various functions and activities, as recommended by the National Strength and Conditioning Association.

Mistake #3: Overlooking the Ripple Effects of Weak Grip Strength

In my osteopathic practice, treating a myriad of musculoskeletal complaints is only half the journey; the other half is identifying and addressing the root causes of these issues. Weak grip strength, or a lack of proper grip technique, often lies at the heart of many seemingly unrelated problems.

A deficient grip can lead to compensatory movements, such as wrist extension or shoulder shrugging, as the body attempts to redistribute the strain. These adaptations, while seemingly minor, can escalate into a host of complications, including carpal tunnel syndrome, wrist pain, tennis elbow, and even chronic shoulder and neck discomfort. Understanding and strengthening your grip can therefore be a preventative measure, safeguarding against these common ailments and promoting overall musculoskeletal health.

Misconception #1: Grip Strength Cannot Be Improved Significantly with Age

Many believe that grip strength inevitably declines with age and that significant improvements are unattainable for older adults. However, research and my own clinical experience contradicts this notion. A study published in the Journal of the American Geriatrics Society demonstrated that elderly participants engaged in regular grip strength training showed marked improvements, challenging the belief that age is a limiting factor for enhancing grip strength.

Misconception #2: Only Relevant for Athletes

Grip strength’s importance extends far beyond athletic performance such as rugby, martial arts and ball sports. It’s a fundamental aspect of our daily lives, integral to tasks ranging from opening jars to carrying shopping to getting dressed. Grip strength underpins our ability to perform countless everyday actions with ease and efficiency. Without it, we lose our independence.

Why I don’t recommend wrists straps for exercise

Incorporating wrist straps into exercise routines is a common practice, especially among those looking to maximize their lifting capacity in weight training. However, this approach has been scrutinized for its potential drawbacks related to grip strength and overall muscle development. Let’s look at some negative aspects of using wrist straps in exercising, supported by evidence, studies, and expert insights:

1. Reduced Grip Strength Development: The Journal of Strength and Conditioning Research published a study indicating that regular use of wrist straps may lead to underdevelopment of grip strength. The research suggests that when straps are used, the load on the grip muscles is significantly reduced, which can inhibit the natural adaptation process that would otherwise improve grip strength over time.

2. Potential for Muscle Imbalances: Dr. Michael Stone, a renowned sports scientist, highlights that over-reliance on wrist straps can create imbalances between the grip strength and the strength of the primary muscles targeted in the exercise. For instance, if an athlete can deadlift a heavier weight with straps than without, it may indicate that their grip strength has not developed proportionately to their back and leg muscles, potentially affecting performance in sports and activities requiring a strong grip.

3. Reduced Functional Strength: Functional strength is crucial for day-to-day activities and certain sports. The American Council on Exercise (ACE) emphasizes that grip strength plays a significant role in overall functional fitness. Overusing wrist straps can limit the development of this kind of strength, making some real-world tasks more challenging and potentially impacting performance in sports that rely heavily on grip, such as climbing or wrestling.

4. Dependence on Equipment: A psychological or physical dependence on wrist straps can develop, as noted by sports psychologists. This dependency may hinder an athlete’s confidence and ability to perform without them, which could be problematic in situations where straps are not allowed or available.

5. Neglected Forearm Development: The aesthetic and functional aspects of forearm development can be compromised by frequent use of wrist straps. The forearm muscles, crucial for a firm grip, may not receive adequate stimulation, leading to imbalances in muscle development. This point is backed by bodybuilding experts who stress the importance of forearm strength not only for aesthetic balance but also for the practical benefits of a strong grip.

6. Shoulder Capsule Inferior Laxity: Adding to the concerns about wrist straps, their use can also contribute to shoulder issues, specifically inferior laxity in the shoulder capsule. This condition leads to increased joint looseness and instability. Studies, such as those in the Journal of Sports Science and Medicine, suggest that the reliance on wrist straps can shift the normal load and stabilization patterns, placing undue stress on the shoulder. Over time, this can weaken shoulder stability, heightening the risk of injuries like dislocations and rotator cuff issues. Balancing training to include grip and shoulder-stabilizing exercises is key to avoiding such complications.

The evidence and my own clinical experience highlights the importance of cautious and judicious use of wrist straps during training. While they can be beneficial in certain contexts, ensuring they do not inhibit grip strength development or lead to other problems is crucial. Top of Form

Psychological Benefits of Strong Grip Strength

Drawing from a blend of scientific evidence and observations from my own clinical practice, it’s clear that the benefits of strong grip strength are not just about the power in your hands but also about the empowerment of your mind.

Enhanced Self-Esteem and Confidence

A study published in the Journal of Psychosomatic Research found that individuals of all ages with higher physical strength, including grip strength, reported better self-esteem and perceived themselves more positively and displayed more self-confidence. In my practice, clients who have worked to improve their grip strength often report feeling more capable and confident in both physical and non-physical tasks, underlining the deep connection between physical strength and psychological resilience.

Reduced Anxiety and Stress

According to a publication in the American Journal of Lifestyle Medicine, regular participation in physical exercise is associated with lower levels of anxiety and stress, partly due to the endorphin release during physical exertion. Clients often share how grip strength training serves as a productive outlet for stress, offering a sense of control and accomplishment amidst life’s challenges.

Improved Cognitive Function

Research in the Journal of the American Geriatrics Society has linked grip strength in older adults with cognitive performance, suggesting that maintaining or improving grip strength might protect cognitive function as we age.

Empowerment and Independence

For older adults, or those dealing with chronic pain or conditions like arthritis improving grip strength is synonymous with independence, reducing reliance on others for daily tasks. The ability to open jars, carry objects, or perform household chores without assistance can significantly impact one’s sense of autonomy and quality of life. In my practice, witnessing the transformation of elderly clients who regain or enhance their grip strength is profoundly rewarding.

Grip Strength Technique

Correct grip technique is crucial in any exercise regimen, particularly in weight training, where the efficiency of your grip can significantly influence both performance and the risk of injury. An over-reliance on finger strength, neglecting the full potential of the hand and forearm, is a common issue that can undermine the effectiveness of your workouts. Let’s explore the importance of proper grip technique, incorporating evidence, studies, and expert insights:

1. Engagement of the Entire Hand: The grip involves more than just the fingers; it requires the coordinated action of the entire hand and forearm. A study published in the Journal of Hand Therapy emphasizes that optimal grip strength is achieved when the force is distributed across the entire hand, including the palm and the base of the fingers, rather than relying solely on the fingertips. This distribution helps in maximizing leverage and reducing the strain on any single part of the hand. We ask our patients to practice gripping a broom handle focusing on placing it in their palm first and then close their fingers around it. Many mistakenly place it in the crease under the fingers creating a faulty grip.

2. Forearm Musculature Activation: Proper grip technique is essential for activating the complex network of muscles in the forearm. According to research highlighted in the Strength and Conditioning Journal, effective grip engagement involves both the flexor muscles, which close the hand, and the extensor muscles, which open it. This balance ensures stability and strength, supporting the wrist and preventing injuries.

3. Risk of Injury: Overemphasis on finger grip, without adequate engagement of the hand and forearm, can lead to overuse injuries. A comprehensive review in the British Journal of Sports Medicine points out that improper grip technique is a significant factor in common conditions such as tendinitis and carpal tunnel syndrome among athletes. These injuries result from the uneven distribution of load and excessive strain on the fingers.

4. Influence on Gym Lifting Performance: Proper grip technique can substantially impact lifting performance. A principle often discussed by strength coaches is that a stronger grip enables better control and power transfer in lifting movements. This concept is supported by a study in the International Journal of Sports Physiology and Performance, which found that athletes with superior grip strength and technique exhibited better overall lifting efficiency and performance.

5. Training for Grip Improvement: To develop a correct grip technique, incorporating specific exercises that target the hand and forearm is recommended. Experts from the National Strength and Conditioning Association suggest exercises like farmer’s walks, wrist curls, and grip squeezes to enhance grip strength holistically. These exercises not only improve the grip itself but also contribute to the balanced development of the forearm muscles, supporting a more effective and safer grip technique.

Adopting a grip technique that fully utilizes the strength of the hand and forearm is critical for optimizing performance and minimizing injury risk in weight training. By ensuring that the grip is not overly dependent on the fingers, athletes can achieve a stronger, more stable, and efficient grip that supports a wide range of exercises and lifting tasks.

Nutritional Support for Grip Strength

Integrating specific nutritional strategies can enhance the benefits of grip strength training, providing the body with the necessary building blocks for muscle repair, growth, and function. Drawing from both scientific research and my clinical observations, here are key dietary considerations to support grip strength.

Protein: The Building Block of Muscle

Protein is crucial for muscle repair and growth. It provides the amino acids needed to rebuild muscle fibres that are damaged during exercise, including those involved in grip strength. The American College of Sports Medicine recommends that adults engaged in regular strength training consume high-quality protein sources include eggs, meats and fish. In my practice, clients who incorporate high quality protein often show significant improvements in their strength including grip strength.

Omega-3 Fatty Acids: Reducing Inflammation

Omega-3 fatty acids are known for their anti-inflammatory properties, which can help reduce muscle soreness and inflammation post-exercise, thereby supporting recovery. Foods rich in omega-3s, such as salmon, flaxseeds, walnuts, and chia seeds, can be beneficial. A study published in the Journal of Sports Science & Medicine found that omega-3 supplementation could reduce muscle soreness after resistance training, suggesting its role in enhancing recovery and potentially grip strength training outcomes.

Antioxidants: Combatting Oxidative Stress

Antioxidants play a role in neutralizing free radicals produced during intense workouts, reducing oxidative stress and aiding in muscle recovery. Foods high in antioxidants, including berries, leafy greens, nuts, and green tea, can support grip strength by promoting recovery and reducing downtime between training sessions. Clinical observations align with research indicating that diets rich in antioxidants can help athletes and individuals recover faster and perform better.

Hydration: Essential for Muscle Function

Adequate hydration is essential for optimal muscle function. Water helps transport nutrients to the muscles, supports metabolic processes, and aids in waste removal. Dehydration can impair physical performance, including grip strength, by reducing muscle strength and coordination. The American Council on Exercise recommends drinking water before, during, and after exercise to maintain hydration levels, emphasizing its importance in any strength training regimen.

Micronutrients: Supporting Muscle and Nerve Function

Certain vitamins and minerals, particularly magnesium, potassium, and vitamin D, are vital for muscle function and strength. Magnesium and potassium support muscle contractions and nerve signalling, while vitamin D is essential for muscle protein synthesis and function. Incorporating a variety of fruits, vegetables, nuts, seeds, and can help adequate intake of these nutrients. In cases of deficiency, supplementation may be recommended, as supported by a study in the Journal of Science and Medicine in Sport, which found that vitamin D supplementation improved muscle strength in individuals with low baseline levels.

Considerations for those with Arthritis
For individuals with arthritis particularly in their hands, engaging in exercise and physical activity requires careful consideration to balance the benefits of movement with the need to manage pain and prevent joint damage. The Arthritis Foundation emphasizes the importance of personalized exercise programs. Because arthritis affects individuals differently, an exercise plan should be customized to suit one’s specific condition, limitations, and goals. Before prescribing our arthritis patients exercises we perform a comprehensive assessment, that way we know they will be exercising safely, effectively and with the appropriate modifications for them. Have an assessment from an experienced practitioner in your area.

Strategies to Improve Grip Strength Across All Ages

Improving grip strength encompasses a variety of strategies, tailored to individual needs and capabilities. From resistance training and targeted exercises to incorporating grip-strengthening activities into daily routines, the path to improved grip strength is multifaceted. For the elderly, adaptive tools and specific rehabilitative exercises can mitigate the impacts of aging on grip strength, offering a beacon of independence and resilience.

Incorporating my clinical experience, I’ve seen the transformational impact of personalized grip strength training programs. Tailored interventions, grounded in a comprehensive understanding of each patient’s health landscape, can unlock significant improvements in grip strength and, by extension, overall health.

For the Young and Active: Incorporating grip-strengthening exercises like dead hangs, farmer’s walks, and resistance band workouts can significantly improve grip strength. These exercises mimic natural movements, ensuring that strength gains translate into everyday activities.

For Older Adults: Sarcopenia, the age-related loss of muscle mass and strength, profoundly affects grip strength. Resistance training tailored to older adults can mitigate these effects. A study published in The Journal of Strength and Conditioning Research highlighted the positive impact of moderate resistance training on grip strength among the elderly, leading to improved quality of life and independence.

Types of Grips

The human hand is capable of over 30 distinct types of grips. Training your grip strength can help you master more of these grips, improving both dexterity and hand functionality.

Explaining all 30 distinct types of grips recognized in hand therapy and biomechanics can be quite complex, as the categorization often involves subtle variations in finger positioning, applied force, and the intended use. However, most grips can be broadly classified into a few primary categories, with the specific “30 types” being variations or combinations thereof. Here’s a more detailed look at the primary grip categories and some of their variations:

1. Power Grips

• Cylindrical Grip: Enclosing an object with the fingers against the palm, like holding a hammer or a handlebar.
• Spherical Grip: Holding a ball or a round object with the palm and fingers wrapping around it.
• Hook Grip: Fingers act as hooks without significant palm involvement, useful for carrying bags or gripping a barbell.

2. Precision Grips

• Pincer Grip (Pinch Grip): The thumb and one finger press against each other to pick up or hold small objects.
• Tip Pinch: Using the tips of the thumb and another finger, ideal for picking up small beads or threading a needle.
• Key Pinch (Lateral Pinch): Holding an object like a key between the thumb and the side of a finger, primarily the index finger.

3. Specialized Grips

• Three-Jaw Chuck: A versatile grip using the thumb, index, and middle finger, common in writing or holding small tools.
• Lumbrical Grip: Involving a flexed position of the fingers, like holding a shopping bag handle looped over the fingers.
• Platform Grip: Object rests on the open hand, stabilized by the thumb, used when the object doesn’t require being grasped, like a tray.

4. Adaptive Grips

These are variations adjusted for specific tasks or due to physical limitations.

• Five-Finger Pinch: All fingers, including the thumb, come together to grasp an object, maximizing the contact area and distribution of force.
• Opposition Grip: Thumb and a finger (usually the index) press against each other, enabling the manipulation of objects with precision.

5. Combination Grips

Often, tasks require transitioning between grip types or combining elements of several grips for efficiency and comfort.

• Diagonal Grip: A hybrid grip that involves angling the object diagonally across the palm, useful in racket sports.
• Palm Grip: Object rests against the palm, with fingers either extended or slightly curled, common in pushing movements.

Each grip type serves unique functions and engages different muscle groups in the hand and forearm. Training for grip strength, therefore, not only improves the force one can apply but also enhances dexterity, endurance, and the ability to perform a wide range of tasks with ease. Given the complexity and the vast array of activities human hands can perform, it’s clear why grip strength is such a critical component of overall functional fitness and why it deserves focused attention in training regimens.

Did You Know? Fascinating Facts About Grip Strength

1. Astronauts and Space Travel: NASA considers grip strength a crucial metric for assessing the impact of space travel on astronauts, with studies indicating up to a 15% loss in muscle strength during missions due to microgravity.
2. Enhancing Exercise Effectiveness: Stronger grip strength can significantly improve performance in activities like weightlifting, rock climbing, and everyday tasks such as opening jars or carrying groceries.
3. Complex Anatomy of the Hand: The human hand comprises 27 bones, supported by 20 different muscles in the forearm, enabling a vast range of grips and exceptional dexterity.

4. Early Indicator of Neurological Conditions: Changes in grip strength may precede the diagnosis of conditions like Parkinson’s disease, highlighting its potential as a tool for early detection.
5. Dominant vs. Non-Dominant Hand Strength: Studies have shown that the dominant hand might not always be stronger in all grip types, with the non-dominant hand often showing superior precision task performance.
6. Rock Climbing and Grip Strength Records: The highest grip strength ever measured was in a rock climber, underscoring the sport’s intense demands on hand and finger strength.

7. Historical Value of Grip Strength: Ancient warriors and martial artists emphasized grip strength training, a practice still evident in some martial arts and military programs today.
8. Brain Health Benefits: Engaging in grip strength exercises has been associated with increased neural activity in brain regions involved in motor control and cognitive functions.
9. Professional Musicians’ Training: Some pianists and musicians undertake specific grip and finger strength training to enhance their performance and control over their instruments.

10. Grip Strength in Sports Analytics: In American football, grip strength is used to evaluate potential draft picks, especially for positions requiring significant muscular strength and performance.
11. Circadian Rhythms: Grip strength variability throughout the day may mirror muscle function circadian rhythms, typically peaking in the afternoon.
12. Medieval Archers’ Strength: The formidable grip and forearm strength of medieval archers, developed through extensive longbow training, are evident in archaeological findings.

13. Rehabilitation Outcomes: Grip strength improvements are often indicators of broader recovery in patients undergoing rehabilitation, serving as a vital metric for clinicians.
14. Ancient Greek Training Regimens: The ancient Greeks recognized the critical role of grip strength for soldiers and athletes, incorporating it into their physical training routines.
15. Neuromuscular System Engagement: Grip strength training involves the entire neuromuscular system, offering benefits that extend beyond the hands and forearms to include neural health and cognitive function enhancement.

16. Influence of Emotional State: An individual’s grip strength can vary with their emotional state, with stress and anxiety potentially leading to temporary reductions in strength.
17. These intriguing facts illuminate the extensive relevance and benefits of grip strength, highlighting its importance beyond mere physical capability to include health, wellness, and functional independence across the lifespan.

Conclusion

Thank you for reading to the end. I hope this discussion has not only broadened your understanding but also sparked a sense of curiosity about the potential lying within your own hands. Grip strength is more than a physical attribute; it’s a reflection of our lifestyle, health, and dedication to personal well-being. Thank you for joining me on this insightful journey. I wish you good health.

Warm regards,
Michael Clark

For personalized support improving your grip strength, reducing pain or enhancing your overall health, consider consulting with me or my team at Clarks Healthcare at 01268795705.

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Meet Michael Clark, a registered Osteopath, rehabilitation specialist, and holistic lifestyle coach. As the co-founder of Clarks Healthcare, Michael, alongside Lisa and their dedicated team, has guided over 6,000 patients towards pain relief and improved health over the past 20 years.

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