One of the strongest predictors of all-cause mortality and functional capability as you age. Simple to measure, highly informative.
Grip strength — measured with a hand dynamometer — is one of the most informative single-number health metrics available. It reflects systemic muscle mass, neuromuscular function, and overall physical capability.
A 2015 Lancet study across 17 countries found that grip strength was a stronger predictor of cardiovascular mortality than systolic blood pressure.[1] It declines predictably with age and responds to resistance training.
Anyone over 40 tracking longevity, muscle preservation, or physical capability. Particularly relevant for: adults concerned about sarcopenia, anyone tracking progress on the Strong Longer Protocol, and women after 40 where grip strength decline accelerates.
Kilograms (kg) — dominant hand, best of 3 trials
Above 44 kg — concern below 32 kg
Above 27 kg — concern below 20 kg
Hand dynamometer (~$30–50). Most physiotherapy clinics offer testing.
Every 90 days during active strength training
Reference ranges vary by lab, age, sex, medication status, and clinical context. Use these as discussion prompts with your clinician — not as diagnosis.
Lean mass by region. Grip strength and DEXA lean mass track together reliably.
Both grip strength and VO2 max independently predict mortality. Together they give a more complete picture.
These are practical, low-complexity tools for improving range of motion, tissue tolerance, and daily movement quality.
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