The Alarming Domino Effect of Poor Grip Strength

New research shows that grip strength is greatly associated with one’s overall health and wellness, making it an important biomarker for longevity. In fact, grip strength – defined as the amount of force one exhibits when the hand is clenched around an object – correlates with everything from limb function and bone mineral density to depression, cognitive health, malnutrition, and quality of life.

As we age, muscles naturally weaken. But when we begin to lose grip strength specifically, a serious domino effect takes place. Here are three ways grip strength is directly related to other important functions of the body, and what you can do to keep your grip strength strong.

Grip Strength Affects…

Mobility

Studies show that when grip strength is poor, weakness is likely occurring in the rest of the body due to loss of muscle mass. One study by the National Library of Medicine found a direct correlation between grip strength and walking or climbing stairs. The weaker the grip strength, the more mobility issues, which poses a greater risk for falls – and worse – fractures.

Immune Health

Lower muscle mass means the body loses some of its ability to respond to illnesses. In fact, research shows poor grip strength is a direct indicator of a weakened immune system. Even more, those with weak grip strength are more likely to have complications from illnesses, which poses a higher risk for hospitalizations.

Cognitive Health & Depression

Because weak grip strength is an indicator of poor muscle strength across the body and reduced mobility, researchers have also linked weak grip strength to cognitive impairment such as confusion, slower processing, memory loss, and even depression. A study even found that people with poor grip strength had higher risk for Alzheimer’s disease.

How to Improve Grip Strength

Improving grip strength can be as simple as grabbing a racquetball and squeezing. Resistance training, such as lifting weights or using resistance bands, not only improves grip strength but can make the entire body stronger. Some common grip strength-centric exercises include the classic farmer’s carry (walking while holding two heavy dumbbells) or a “dead hang” from a bar. (The longer, the better.) The Athletic Center offers countless ways to improve grip strength, from strength training classes to performance assessments.

But how does one learn their grip strength? The Performance + Longevity Center offers a simple grip strength analysis in the Smart Gym. Learn more about the grip strength assessment here, as well as other important fitness longevity assessments offered here.