What if you could find out if you will die early simply by doing one simple grip strength test at home? Well, according to one health expert, you can do it right now! All you need is some workout equipment, so if you don’t have any available, you may want to try this at the gym instead. According to Ed Jones, a nutrition expert, longevity is linked to a strong body in physically good condition. Furthermore, he says that a simple grip strength test will provide insight into your current state of health.
Why Grip Strength Is Important (And Not Just for Lifting Weights)
Grip strength is more than just a measure of how firmly you can shake hands—it’s a strong indicator of overall health. Studies link weak grip strength to a higher risk of heart disease, stroke, and early death. It often reflects your full-body muscle condition, especially in the arms, shoulders, and back. As people age, declining grip strength can lead to balance issues, more frequent falls, and difficulty performing everyday tasks like opening jars or carrying bags. It can even signal early signs of neurological issues like Parkinson’s or point to poor glucose control and chronic inflammation.
Beyond health risks, grip strength plays a key role in physical performance and independence. Whether you’re lifting weights, running, or doing chores, strong hands and forearms help you stay active and capable. Improving grip strength doesn’t require a gym—simple exercises like farmer’s carries, dead hangs, or wrist curls at home can boost it over time. Testing your grip with a squeeze test or dynamometer offers a quick look at your physical health. In short, your grip says a lot about how strong—and how healthy—you really are.
The Grip Strength Test
In order to do this test, you will need a dumbbell that is three-quarters your own body weight. So that means for the average 85kg British man, a 65kg dumbbell will be required. For the average 72kg British woman, a 54kg dumbbell will be needed to perform the grip strength test. The whole test simply consists of demonstrating your grip strength by holding the dumbbell for a minute. Jones believes that a strong body will last longer and, therefore, a weaker person would be more likely to die earlier. The health expert believes that the one-minute test is even more accurate than a blood or cholesterol test at predicting longevity. According to Jones, your grip strength is a ”’marker for how everything else will weaken”. But what if you don’t have a gym membership or dumbbells at home?
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The Sit To Stand Test
Well, apparently, there is another test you can try called the sit-to-stand test. For this test, you will first need to go from a standing position to a cross-legged seated position and then back up again. The idea is that you do this without using any part of your body besides your legs and core muscles. You begin the test with a score of ten and then deduct a point for using a part of your body to help you get up. For example, you would deduct one point if you used a hand for support. Likewise, you would deduct another point if you used a knee or forearm or placed a hand on a knee. If you were left with no points up to three points after deduction, you had a higher risk of dying early compared to those with eight to 10 points.
The Importance of Grip Strength
Research has demonstrated that grip strength is linked to a range of health indicators. While grip strength isn’t always needed during walking, it is connected with mobility. Individuals with physical limitations are more likely to have a lower grip strength. Grip strength tests are also a reliable measure of overall strength. However, to get a more precise indicator, you need to assess grip strength as well as leg strength. People with a strong grip performed better on tests related to working memory, processing speed, and language ability. They are also less prone to experience cognitive difficulties as they mature.
More Reasons Why It Is Important
Low grip strength is associated with a lack of bone density, which indicates how strong your bones are. It is regarded as a significant risk factor for osteoporosis, which occurs when your bones start to get thinner over time. Individuals with low grip strength tend to get hip fractures and other fractures related to fragility. A study involving the data of 140,000 people revealed that low grip strength was also linked to heart health issues. The study showed that there was a 17% increase in the risk of dying from a heart disease and a 9% increase in stroke risk. There was also a 7% increase in heart attack risk and a 16% risk increase of dying from any cause.
How To Increase Your Grip Strength
The grip strength test may reveal much about your current abilities and even future health. But nothing is set in stone and you can sill improve your grip strength. There are many ways you can add grip-strengthening exercises to your everyday routine. For example, you can manually do many of the things you leave up to a machine. This includes shoveling your snow instead of using a snowblower, raking your leaves in your yard instead of blowing them, and hand-washing your car. You could also carry your groceries instead of using a trolley or push your old-school lawnmower instead of riding one. Some people also find it helpful to squeeze a stress ball (or even a tennis ball). All of these simple daily activities can help you strengthen your grip!
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