Grip Strength: The Surprising Predictor of Longevity (And Why Every Woman Should Be Training It)
- Shawnta Salazar
- Jul 8
- 5 min read
5-minute read
Have you ever gone to the grocery store for “just a few things” and somehow walked out with twice as many bags as you planned?
Instead of making two trips, you decide to carry everything at once. One bag is digging into your fingers. Another is pulling your wrist farther than it should go. You’re wobbling toward your car, trying to keep the bags from slipping as your forearms burn. Sweat starts rolling down your face, and you’re just seconds away from setting everything down in the middle of the parking lot to regroup.
Was it because the bags were too heavy?
Maybe.
Or maybe your grip strength wasn’t strong enough.
Improving your grip strength could be the difference between making it to your car with confidence or stopping halfway just to give your hands a break.
The truth is, grip strength is about much more than carrying groceries. Modern research suggests it may be one of the simplest indicators of how well you’re aging and how healthy your body is overall.
Why Grip Strength Matters
Grip strength is exactly what it sounds like; how much force your hands and forearms can generate when holding onto an object. While it may seem like a small part of fitness, researchers now consider it one of the most practical ways to assess overall muscular health.
In fact, some experts have even proposed grip strength as a “vital sign” because of how closely it reflects total-body function and overall health.
Think about everything your hands do every day:
● Carry groceries
● Lift your children
● Open jars
● Pull yourself up from the floor
● Carry luggage
● Move furniture
● Hold onto railings
● Perform strength-training exercises
Almost every daily task depends on your ability to hold onto something.
Grip Strength and Longevity: What the Research Says
Here’s where things get really interesting.
Over the last decade, dozens of studies have found that grip strength isn’t just about your hand, it’s a marker of your overall health.
Research consistently shows that people with stronger grip strength tend to have:
● Lower risk of premature death
● Lower risk of cardiovascular disease
● Better mobility as they age
● Lower rates of frailty
● Better bone health
● Lower risk of falls
● Better physical function and independence
One umbrella review analyzing data from more than 1.8 million participants found highly suggestive evidence that stronger grip strength is associated with lower all-cause mortality, lower cardiovascular mortality, and lower disability risk.
More recent studies continue to support these findings, showing that adults with lower grip strength have a significantly greater risk of dying earlier from all causes compared to those with stronger grips.
It’s important to remember that grip strength doesn’t cause longevity. Instead, it acts like a window into your body’s overall strength, muscle mass, nervous system function, and resilience.
Why Is Grip Strength Such a Good Predictor?
Your grip reflects much more than your hands.
Strong grip strength often indicates:
● Greater overall muscle mass
● Better nervous system function
● Higher levels of physical activity
● Healthier aging
● Better metabolic health
● Greater functional independence
In other words, when your grip is strong, there’s a good chance the rest of your body is strong too.
The Three Types of Grip
1. Crush Grip
This is your ability to squeeze something.
Examples:
● Handshake
● Tennis ball squeeze
● Hand grippers
2. Support Grip
This is your ability to hold onto something over time.
Examples:
● Carrying grocery bags
● Farmer’s carries
● Dead hangs
● Deadlifts
This is arguably the most important grip for everyday life.
3. Pinch Grip
Holding an object between your thumb and fingers.
Examples:
● Holding weight plates
● Picking up coins
● Opening food containers
The Best Exercises to Improve Grip Strength
1. Farmer’s Carries
If I could only recommend one exercise for grip strength, this would be it.
Grab two heavy dumbbells or kettlebells and simply walk.
Benefits include:
● Grip strength
● Core strength
● Shoulder stability
● Posture
● Functional fitness
Try: 3–5 rounds of 30–60 seconds.
2. Dead Hangs
Hang from a pull-up bar.
This simple movement builds:
● Grip endurance
● Forearm strength
● Shoulder stability
● Joint resilience
Start with 10–20 seconds and gradually build toward one minute.
3. Deadlifts
Heavy pulling movements naturally develop incredible grip strength.
Whenever it’s safe, avoid relying on lifting straps for every set so your hands can do the work.
4. Pull-Ups or Assisted Pull-Ups
These strengthen the hands, wrists, forearms, back, and shoulders simultaneously.
5. Suitcase Carries
Carry one heavy dumbbell on one side.
This challenges:
● Grip
● Core
● Balance
● Stability
6. Plate Pinches
Pinch two weight plates together using only your fingers and thumb.
Excellent for pinch strength.
7. Wrist Curls and Reverse Wrist Curls
These accessory exercises strengthen the forearms, which support grip performance.
8. Hand Grippers
Hand grippers can be a useful finishing exercise, but they shouldn’t replace full-body strength training.
Grip Training Progressions
No matter where you’re starting, you can build grip strength safely and effectively by progressing gradually:
Beginner:
● Start with lighter weights and shorter hold times (10–20 seconds)
● Focus on basic movements like farmer’s carries, dead hangs with assistance, and light plate pinches
● Prioritize proper form and consistency over intensity
Intermediate:
● Increase weight and duration (30–45 seconds holds)
● Incorporate more challenging variations like suitcase carries and unassisted dead hangs
● Begin reducing reliance on straps during pulling exercises
Advanced:
● Use heavier loads and longer durations (45–60+ seconds)
● Add complexity with single-arm carries, thick grips, or towel hangs
● Challenge endurance and strength simultaneously with longer sets and minimal rest
How Often Should You Train Grip?
Aim to include grip work 2–3 times per week by adding:
● Farmer’s Carries
● Dead Hangs
● Rows
● Deadlifts
● Pull-Ups
● Plate Pinches
The best part?
You don’t need an entirely separate workout. Most of these exercises are already part of an effective strength-training program.
The Uplift Takeaway
As a strength coach, I don’t encourage women to train grip strength simply so they can carry heavier grocery bags—although that’s certainly a bonus.
I encourage women to become stronger because strength creates freedom.
The freedom to carry your child without fatigue.
The freedom to move furniture without fear.
The freedom to travel independently.
The freedom to stay active, capable, and confident as you age.
Grip strength is simply one more reminder that every dumbbell you pick up today is an investment in your future.
Your hands may be holding the weight, but your entire body—and your future self—is benefiting.
Stay Uplifted
References
● National Center for Biotechnology Information. Hand grip strength as a proposed new vital sign of health.
● National Center for Biotechnology Information. Handgrip strength and health outcomes: Umbrella review of systematic reviews and meta-analyses.
● Scientific Reports. Comparison of grip strength measurements for predicting all-cause mortality.
● British Journal of Sports Medicine. Muscular strength and long-term health outcomes: Systematic review and meta-analysis.
https://bjsm.bmj.com/content/early/2026/02/09/bjsports-2024-109173 (British Journal of Sports Medicine)
Comments