Is there a Connection Between Grip Strength and Longevity?

Recently one of my older male clients sent me a link to an article in the Washington Post that claimed that grip strength was an indicator of longevity, or how long a person is expected to live. He asked me if it were true. Here’s what I found.

Yes, there is evidence to suggest that grip strength is associated with longevity. Studies have found that people with stronger grip strength tend to live longer and have a lower risk of mortality compared to those with weaker grip strength.

One large study published in The Lancet examined the association between grip strength and mortality in over 140,000 adults from 17 countries. The study found that every 5 kg decrease in grip strength was associated with a 17% increased risk of all-cause mortality and increased risk of cardiovascular disease, respiratory disease, and cancer.

Another study published in the Journal of Gerontology found that grip strength was a predictor of mortality in older adults, and that grip strength was a better predictor of mortality than other measures of physical function such as gait speed and chair stands.

While the exact mechanism behind the association between grip strength and longevity is not fully understood, it is thought that grip strength may be a marker of overall health and fitness and that people with stronger grip strength may be more physically active and have better overall health.

It is worth noting that grip strength is just one measure of physical function and overall health and that other factors such as diet, exercise, and medical conditions can also play a role in longevity.

So, what exercises can increase grip strength?

There are many exercises that can help increase grip strength. Here are three examples:

1. Deadlifts: Deadlifts are a compound exercise that works multiple muscle groups, including the grip muscles. Holding onto the heavy weight during the lift requires a strong grip. To perform a deadlift, stand with feet shoulder-width apart, and a barbell on the ground in front of you. Squat down and grab the barbell with an overhand or mixed grip (one hand overhand, the other underhand). Lift the barbell up by straightening your legs, pulling your shoulders back, and keeping your arms straight.

2. Farmer's walk: The farmer's walk is a simple exercise that can be done with heavy dumbbells or kettlebells. Hold a heavy weight in each hand and walk a set distance or for a set time. The weight challenges your grip strength and the movement challenges your overall strength and balance.

3. Grip strengtheners: Grip strengtheners are tools specifically designed to improve grip strength. They come in various forms, such as grip balls or hand grippers. To use them, simply squeeze the tool with your hand, holding the squeeze for a few seconds before releasing it. Repeat for several sets.

Note that proper form is important when performing any exercise, and starting with a weight or resistance appropriate for your current strength level is important to avoid injury. Additionally, it's always a good idea to consult with a physician or fitness professional before starting any new exercise program.

References:

1. Cooper, R., Kuh, D., Cooper, C., Gale, C. R., & Lawlor, D. A. (2010). Objective measures of physical capability and subsequent health: a systematic review. Age and ageing, 39(4), 423-432. doi: 10.1093/ageing/afq058

2. Dodds, R. M., Syddall, H. E., Cooper, R., Benzeval, M., Deary, I. J., Dennison, E. M., ... & Sayer, A. A. (2014). Grip strength across the life course: normative data from twelve British studies. PloS one, 9(12), e113637. doi: 10.1371/journal.pone.0113637

3. Leong, D. P., Teo, K. K., Rangarajan, S., Lopez-Jaramillo, P., Avezum Jr, A., Orlandini, A., ... & Yusuf, S. (2015). Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet, 386(9990), 266-273. doi: 10.1016/S0140-6736(14)62000-6

4. Perna, F. M., Coa, K., Troiano, R. P., & Lawman, H. G. (2019). Grip strength and dietary intake in children aged 6-10 years: NHANES 2013-2014. Pediatric exercise science, 31(2), 190-195. doi: 10.1123/pes.2018-0115

5. Sabag, A., Way, K. L., Keating, S. E., & Sultana, R. N. (2019). The effect of grip strength training on insulin resistance in women with polycystic ovary syndrome: A randomized controlled trial. Metabolism, 94, 97-106. doi: 10.1016/j.metabol.2019.02.002

I hope this helps! Let me know if you have any further questions.