"Get a Grip" Article Review: Grip Strength and Mortality Risk

A recent study published in Scientific Reports examined nearly 10,000 adults to identify which measurement of grip strength best predicts long term survival. Chai et al. (2024) compared five different grip strength metrics and found that the simplest ones, the maximum grip strength of either hand and the average grip strength of both hands, were the strongest predictors of all cause mortality.

The main finding is clear. Individuals with lower grip strength had significantly higher risk of early death, regardless of age, sex, or body size. Large epidemiological studies support this pattern. One meta analysis of more than 3 million adults found that stronger grip strength was consistently linked with lower all cause mortality within a grip range of about 26 to 50 kilograms. Another cohort study showed that people in the lowest grip strength quartile had roughly double the risk of premature death compared with those in the highest quartile. These numbers highlight how strongly grip strength reflects overall resilience, not just hand strength.

Chai et al.'s analysis is large and well designed, although it does rely on a single baseline measurement. It does not show how changes in strength over time influence future risk. Even so, the consistency across studies reinforces a message that is becoming central in longevity research. Strength is a key predictor of healthy aging, and grip strength offers a simple and accessible way to monitor it.

For adults over forty, these findings point to a useful opportunity. Grip strength can be added to your regular fitness routine as an easy and meaningful checkpoint. Measure it routinely using a hand dynamometer or a timed dead hang. Use this data to guide your broader strength work. Build full body strength through resistance training that includes squats, deadlifts, presses, rows, and carries. Add grip focused exercises such as farmer carries, loaded holds, or pull up bar hangs to strengthen the hands and forearms. Track your grip strength trends and adjust your training or recovery habits if your numbers decline. Support this routine with good sleep, adequate protein, hydration, and mobility work to help your strength progress steadily.

In conclusion, this study provides convincing evidence that grip strength is a powerful indicator of long term resilience. For anyone invested in healthspan, especially adults in midlife and beyond, grip strength is a practical and informative metric that deserves a place in your training plan.