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Unlock Your Health Secrets With a Grip Strength Test
There’s a new bit of kit at Power.
It’s not heavy, it doesn’t beep, and you won’t be sore after using it.
But this simple tool—the grip strength dynamometer—might just be one of the most important pieces of equipment in the gym.
It measures one thing: how strong your grip is.
But what it reveals goes far beyond your hands.
What Is Grip Strength—and Why Should You Care?
Grip strength is the amount of force you can generate with your hand and forearm. Sounds basic, right?
But researchers around the world now consider grip strength a key marker of your overall health—on par with things like blood pressure and heart rate.
It’s fast, non-invasive, and requires no equipment or special training.
And it’s incredibly accurate at spotting bigger health issues.
5 Surprising Stats About Grip Strength That Will Make You Want to Test Yours
1. It predicts your longevity.
A study of over 2 million people found that every 5 kg drop in grip strength increased the risk of early death by 16%.
(Source: BMJ, 2018)
2. It’s linked to heart health.
People with lower grip strength face a 17% higher risk of dying from heart disease—even after accounting for age, weight, and fitness levels.
(Source: The Lancet, 2015)
3. It may protect your brain.
Those with stronger grip strength are more likely to perform better on memory and cognitive tests—and are less likely to develop dementia.
(Source: Journal of Alzheimer’s Disease, 2022)
4. It correlates with physical independence.
Older adults in the lowest grip category are 2.5x more likely to struggle with everyday activities like getting dressed or carrying shopping.
(Source: Journal of Gerontology)
5. It reflects total body strength.
Grip strength mirrors your upper body and core strength—especially in adults over 40.
(Source: European Journal of Applied Physiology)
What Low Grip Strength Might Be Telling You
If your grip strength is low, it doesn’t mean you’re unfit. But it could be a warning sign.
It may indicate:
- Early muscle loss (sarcopenia)
- Poor nervous system function
- Reduced overall strength
- Increased risk of chronic disease or mobility decline
And because grip strength naturally declines as we age—typically 1–2% per year after age 50—staying on top of it is essential for long-term health.
How to Improve Grip Strength
The good news? You absolutely can improve your grip strength—at any age.
Here’s how we help people do it at Power:
✔️ 1. Lift heavy (and hold it)
Farmers’ carries, deadlifts, and rows all challenge your grip. The heavier the weight (safely), the more your hands work.
✔️ 2. Add holds and carries
Timed holds, suitcase carries, and bar hangs train endurance and strength in your forearms and hands.
✔️ 3. Use thicker handles
Fat grips and towels make it harder to hold the same weight, forcing more activation without increasing load.
✔️ 4. Strength train and eat enough protein
Muscle loss is often at the root of declining grip strength. Resistance training and good nutrition are key to reversing that.
Why We’re Talking About Grip Strength at Power
At Power, we don’t just train for aesthetics or short-term results.
We’re in it for long-term health, strength, and confidence—and grip strength is one of the clearest markers we have of all three.
That’s why we’ve introduced grip strength testing as part of our coaching process. It helps us spot patterns, track progress, and tailor training to keep our members moving well and feeling strong—not just now, but for the long haul.
You don’t have to be a Power member to take this seriously.
Whether you train regularly or not, understanding the role grip strength plays in your overall health can be a game-changer.
Take This With You
If you’ve never thought about grip strength before, now’s the time.
Because research is clear: stronger grip = stronger life.
It’s not about squeezing harder—it’s about what your body’s really capable of. And whether you’re in the gym or just living your life, your hands might be telling you more than you realise.
So if you:
- Struggle to open jars
- Notice your hands fatiguing quickly
- Haven’t strength trained in a while
- Want to future-proof your health
… then grip strength is worth paying attention to.
Want to learn more about how we train for long-term strength at Power?
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