In a world where advanced longevity clinics and high-tech diagnostic tools are all the rage, one surprising health test stands out for its simplicity and effectiveness. Researchers are now promoting a test that only requires a chair, a tennis ball, and a little bit of effort. It’s called the grip strength test, and it’s gaining attention for its potential to reveal important insights about your overall health.

The Science Behind Grip Strength

Joshua Davidson, a researcher at the University of Derby, has become a vocal advocate for this straightforward test. Davidson studies hand grip strength, a vital health indicator that has gained widespread recognition in recent years. Traditionally, researchers use a hand dynamometer, a device designed to measure how hard a person’s hand and forearm muscles can squeeze. The device is commonly found in clinical settings, but now, companies are bringing this test into homes through mobile apps and easy-to-use gadgets.

Davidson, however, insists that you don’t need a fancy tool to assess your grip strength. He suggests using any object you can squeeze without pain, like a tennis or stress ball. The process is simple: squeeze the object as hard as you can and hold it for as long as possible. Davidson recommends holding for 15–30 seconds as a target for a strong squeeze. Tracking how long you can maintain the pressure over time can reveal significant changes in your muscle health.

More Than Just Opening Jars

Mark Peterson, a professor from the University of Michigan, explains that a weak grip might not significantly affect your daily life, except when you’re trying to open a jar or carry heavy items. But researchers have found that grip strength offers much more than just an insight into your ability to carry groceries. It’s actually a window into your overall musculoskeletal health. A strong grip often reflects an active and healthy lifestyle, while a weak grip could signal physical decline.

This finding was confirmed by a landmark global study of 140,000 adults. The study showed that grip strength was a better predictor of early death than blood pressure, highlighting just how valuable this simple test can be.

In fact, another long-term study that followed individuals aged 56 to 68 in the 1960s showed a fascinating connection between grip strength and longevity. Researchers found that people with the strongest grip were 2.5 times more likely to live to 100 than those with weaker grips, who often passed away before the age of 79.

The Link Between Muscle Health and Longevity

Why does grip strength matter so much? Darryl Leong, a researcher at McMaster University, offers an explanation. Grip strength is an excellent reflection of several factors, including physical activity levels, nutritional state, and the presence of illnesses. These factors, in turn, influence a wide range of health outcomes.

For instance, a study using a dynamometer identified specific grip thresholds linked to sarcopenia, a condition marked by muscle loss and reduced mobility. For men, scores under 25.5 kg and for women, under 18 kg, suggested a higher risk of sarcopenia. This condition not only increases the likelihood of falls and fractures but also impacts overall mobility.

Guillaume Paré, a physician and professor, emphasizes that even a simple handshake can reveal clues about your muscle health. Weak finger strength or hollow hand muscles could signal early signs of declining muscle mass, which can lead to significant health issues.

Grip Strength and Metabolism

Grip strength is also connected to metabolic health. Muscles play a crucial role in metabolizing excess blood sugar, helping to prevent insulin resistance. As a result, weak grip strength has been linked to a range of health problems, including type 2 diabetes, low bone density, poor nutrition, cognitive decline, and even depression.

Peterson’s 2022 study explored the relationship between grip strength and DNA in 1,275 participants. Those with weaker grips showed faster biological aging, with their DNA exhibiting altered methylation patterns. These changes were linked to lifestyle factors such as stress, pollution, obesity, and other health risks.

How to Build Better Grip Strength

The good news is that grip strength can be improved. Even small changes in your routine can lead to significant health benefits. Davidson recommends incorporating simple exercises into your daily life to boost grip strength. One of the most effective exercises is wrist curls. To perform a wrist curl, sit with your arm resting on your lap and hold a can or light weight with your palm facing up. Curl your wrist toward your body, hold, and slowly lower it back down. Gradually build up to five sets of 20 reps.

Paré believes that improving grip strength is key to building resilience against diseases like cancer. Many cancer patients suffer from muscle wasting, known as cachexia, which weakens their ability to recover. A strong grip is an indicator that a person may be better equipped to fight disease and bounce back from treatments.

Grip strength also plays a critical role in fighting infections. According to Peterson, people with low grip strength are at a higher risk of dying from pneumonia, as their weakened muscles make it harder to clear mucus from the lungs.

Grip Strength: A Lifelong Indicator of Vitality

While grip strength is often associated with aging, it’s a crucial indicator of health at all ages. Studies have shown that national averages of grip strength can even predict Olympic medal success. Paré points out that teens and young adults with weak grip strength tend to experience earlier health problems, including poor metabolic health. A study conducted in Brazil found that teenagers who spent too much time on screens had significantly weaker grips compared to their peers.

Everyone Can Strengthen Their Grip

Davidson insists that anyone, regardless of age, can strengthen their grip. He suggests using the tennis ball test regularly to track your progress. By practicing consistently, you’ll naturally build strength and endurance in your hands and forearms. But grip strength isn’t just about the hands—overall physical activity plays a vital role. Leong advises incorporating full-body strength training into your routine to improve both grip strength and overall fitness.

For older adults, Davidson recommends the timed get-up-and-go test. To perform this test, start seated, rise, walk three meters, return, and sit back down. Time yourself and track your performance over time. This test measures leg strength and overall mobility, which are essential components of physical health.

In addition to resistance exercises for the upper body, Davidson recommends using household items or gym equipment to perform strength-building exercises. A kettlebell or dumbbells can be used for bicep curls, while resistance bands are great for strengthening the arms and hands.

Grip strength is more than just an indicator of physical power—it’s a reflection of your overall health and longevity. So, take the time to test your grip and build stronger muscles. By focusing on your grip, you may not only improve your physical health but also gain a deeper understanding of your body’s vitality and resilience.