The link between your handshake and lifespan

How strong is your grip? It’s a question you probably haven’t asked yourself lately, if ever. But according to research, the strength of your handshake could tell us more about your health and future than your blood pressure or heart rate.¹

Like cholesterol levels, height, and weight, grip strength could also be recognised as a biomarker, specifically being a measurable sign of biological ageing and health risk. It’s simple to test, requires minimal equipment, and provides a snapshot of how your body is really doing. But it’s not just about muscles in your hand and forearm. Grip strength reflects the health of your whole body.¹

What is grip strength and why does it matter?

Grip strength is measured using a hand-held device called a dynamometer. You squeeze it as hard as you can, and it gives a reading in kilograms or pounds.¹ Straightforward stuff.

Multiple studies have shown that grip strength correlates strongly with general muscle strength, mobility, balance, and function, especially in older adults. If your grip is weak, there’s a good chance the rest of your body isn’t faring much better.¹

But it goes further than just a reflection of current fitness. Grip strength is also predictive. Low grip strength is linked to a higher risk of falls and fractures, poorer recovery after surgery or hospital stays, and even earlier death. In fact, research has shown that lower grip strength is associated with a higher risk of heart disease, stroke, diabetes, cancer, cognitive decline, and depression.¹

Grip strength as a marker of biological ageing

As we age, it’s natural for our muscle mass to decline. But for some, this decline happens earlier or more rapidly - a condition known as sarcopenia. It doesn’t just make you weaker; it reduces your ability to carry out daily tasks, increases your risk of falling, and chips away at your independence.¹

Grip strength is one of the fastest, most reliable ways to detect the onset of this physical decline, and it’s why some healthcare professionals are calling for it to be used throughout most general health checks.¹

However, low grip strength isn’t a death sentence. It’s a red flag or warning sign. One that gives you time to act. With the right training and lifestyle interventions, many of the consequences associated with weak grip strength can be delayed, reduced, or even reversed.¹

Why strength matters

It’s easy to think of strength as something that only matters if you’re lifting weights at the gym or chasing a new personal best. But strength is essential to everyday life, whether you’re carrying shopping, getting up from a chair, or simply maintaining balance on a slippery pavement.

Poor strength increases the risk of frailty, illness, and injury, especially later in life. It’s also linked to slower walking speed, impaired balance, and higher chances of hospital admission. And once you’re in hospital, weaker patients are more likely to face complications, longer stays, and slower recovery.

Grip strength and the brain

People with lower grip strength are more likely to experience memory issues, slower cognitive processing, and even dementia. There’s also evidence of a relationship between grip strength and depression, sleep quality, and overall quality of life.¹

The reasons for this aren’t entirely clear, but it may be that grip strength reflects the integrity of your central nervous system. A strong squeeze requires rapid communication between your brain and muscles. If that system is under strain, grip strength can suffer.

What affects grip strength?

Age is a big factor. Grip strength tends to peak in your 30s and declines steadily after 50. But other factors play a role too, like nutrition, physical activity, chronic illness, inflammation, and hormonal changes.¹ People with diabetes, for instance, tend to have lower grip strength. So do those with poor diets, limited mobility, or multiple health conditions (what doctors call “multimorbidity”).

Interestingly, grip strength has even been used as a screening tool for malnutrition. In some hospital settings, it’s easier to get a patient to squeeze a dynamometer than to walk across a room. That makes it a useful proxy when other functional tests aren’t possible.¹

So, what can you do?

First, don’t panic if your grip isn’t as strong as it once was. The most important thing is to see it as a signal, and not a sentence. Like high blood pressure or raised cholesterol, it’s a nudge to take action.

Second, strength training matters. Whether it’s bodyweight exercises like push-ups and squats, lifting weights, or using resistance bands, regular strength training can help preserve and rebuild muscle, especially in the legs and core, which are important for balance and independence.² Don’t forget your hands and forearms too, as grip-specific exercises like farmer’s carries, dead hangs, or simply squeezing a tennis ball can make a real difference.²

Third, stay active throughout the day. Long stretches of sitting sap strength over time. Even light movement like standing up regularly, walking, or doing a few squats while the kettle boils can help maintain muscle tone and coordination.²

The numan take

We often think about ageing in terms of grey hair or wrinkles, but strength tells a bigger story. It’s what helps us stay mobile, independent, and well. Grip strength can work like a snapshot of your health and a reminder that it’s never too late to build a stronger, longer life. So next time someone says “get a grip,” take it as a compliment, and maybe a health tip too.

References

1. Bohannon RW. Grip strength: An indispensable biomarker for older adults. Clinical interventions in aging. 2019;14: 1681–1691.

2. Westcott WL. Resistance training is medicine: effects of strength training on health: Effects of strength training on health. Current sports medicine reports. 2012;11(4): 209–216.