The Grip Test: Does Your Hand Reveal the Secret to Aging?

They say time waits for no man, but who knew your handshake could be the past’s keeper? At HuffPost UK, they’ve just shared how something as simple as standing on one leg can be an indication of your brain’s age, and how well you bounce back after a bout of exercise can tell you a little something about how well your heart is aging. But there’s another, quieter, more unobtrusive test that may tell you more about your health than you’d expect: your grip strength.

Now, I understand what you’re thinking. Isn’t grip strength only something that arm wrestlers care about and people who won’t ask for help carrying in the groceries? It Turns Out, It’s Much More Than That. Researchers have expressed great interest in grip strength as a powerful measure of how gracefully—or not—you are aging. Dr. Ardeshir Hashmi, a man who clearly knows his way around old people, even called it “indispensable” for gauging older adults’ health. “The people who hold onto their grip strength age slower,” he told The Cleveland Clinic. They maintain good health longer and have more robust bodies overall. ” Not bad for a little squeezing of your hand.

Why Grip Strength Matters

Grip strength isn’t all about swaggering to your next handshake. It’s been linked to all sorts of big stuff: bone density, fall risk, cognitive function, nutrition, sleep—you name it. It’s a bit of a backstage pass to your general health.”

But you might ask, What is “good” grip strength? So, this depends on who you are and where you are in life. If you’re crushing out less than 26 kilograms (about 57 pounds) as a man or 16 kilograms (about 35 pounds) as a woman, you may be on the weak side, one study found.

Want to measure it? You will require a hand dynamometer—a fancy term for a device you grip with everything you’ve got. It spits out a number, and bam, there’s your grip strength.

Average Grip Strength by Age

Here’s a quick overview of what researchers discovered in a 2018 study of Americans. They quantified the grip strength in the dominant hand and analyzed it by age and gender:

Age 18–24: Men | 47 kg | Women | 28 kg

AGE 25–29: MEN: 48 kg; women: 30 kg

Age 30–34 Men: 46 kg | Women: 29 kg

35–39 years: Men: 47 kg | Women: 29 kg.

40–44 years: Men: 47 kg | Women: 30 kg

Aged 45–49: Men: 42 kg | Women: 29 kg

50–54 years: Men: 44 kg | Women: 28 kg

Age 55–59: Male: 41 kg | Female: 25 kg

60-64: Men: 39 kg | Women: 24 kg

Age 65-69: Men: 37 kg; Women: 22 kg

Age 70–74: Men: 35 kg | Women: 22 kg

Age 75–79: Males: 33 kg | Females: 20 kg

Age 80–85 Men: 28 kg | Women: 20 kg

Notice how it kind of drops off as the years stack up? That’s why maintaining it is worth your time.

Building a Better Grip

Don’t wrench your hands if your grip strength isn’t where you want it to be. There are lots of options for beefing it up. Fundamental gym junkies might get to work with farmer’s carries, kettlebell swings, or deadlifts. But if that sounds a little too lofty, Dr. Hashmi suggests something much more simple: take a squash ball and squeeze it for about ten minutes a hand, two times a day. There also are special handles made for squeezing—easy and practical.

Grip strength tends to decline sharply around age 50, making it a perfect time to start thinking about it. But, as Dr. Hashmi wisely noted, the sooner you begin, the better.

“Eating right and high in protein and strengthening your whole body are keys to aging beautifully,” he said. “Your grip, of course, is important, but it’s just one piece of the puzzle. Look after all your muscles and keep moving.”

So there you have it. The next time someone reaches for a handshake, don’t think of it as a social nicety—think of it as an opportunity to take stock of your own well-being. Because aging well isn’t merely about adding years at the end of your life; it’s about adding life to the years you have.