Close this search box.
Close this search box.

The power of Grip: Enhancing health through hand strength

The power of Grip: Enhancing health through hand strength

The Significance of Grip Strength Measurement

Grip Dynamometer Test: Utilising a handgrip dynamometer, this test quantifies the maximum isometric strength of the hand and forearm muscles. It’s a straightforward, reliable measure that’s been correlated with overall body strength, serving as a powerful predictor of future health outcomes.

Dead Hang Test: This endurance-focused test measures how long an individual can hang from a bar with extended arms. It’s an effective way to assess upper body strength, grip endurance, and the functional status of the shoulder girdle. We regularly do this with our personal training clients in our London facility as a way to track improvements and have a functional workout.

Normative Data: A Closer Look

Children and Adolescents: For children aged 6-12, grip strength progresses with age, showing a marked difference between sexes as they approach puberty. Boys tend to exhibit a slightly stronger grip than girls, with norms for a good grip strength ranging from 15-20 kg for boys and 13-17 kg for girls using the grip dynamometer. Adolescents experience a significant increase in grip strength, reflective of rapid growth and physical development.

Adults: Adult norms demonstrate peak physical capabilities, with men showing a good grip strength of 45-60 kg and women 30-42 kg on the dynamometer. These values signify optimal health and are crucial for physical job demands, sports performance, and daily activities.

Elderly: The elderly experience a decline in grip strength, emphasising its importance in predicting the risk of falls, functional decline, and the overall quality of life. For individuals over 60, maintaining a grip strength above the poor threshold (<27 kg for men and <15 kg for women) is associated with better health outcomes.

Here we have the grip chart that we use in the warrior for life booklet

Grip strength tests are important across various domains:

  • Clinical Assessments: They’re predictive of cardiovascular health, mortality, and the risk of developing chronic diseases.
  • Rehabilitation: Monitoring grip strength helps in the effective management and recovery from musculoskeletal injuries.
  • Sports Performance: Athletes across disciplines use grip strength as a benchmark for evaluating their conditioning programs.
  • Gerontology: For older adults, these tests are crucial in assessing the risk of falls and the need for interventions to maintain independence.

Benefits of Grip Strength

  • Bone Health and Joint Function: Grip strength and resistance training apply beneficial stress on bones and joints, stimulating improvements in density and functionality. This is particularly crucial for mitigating age-related bone mass loss and preventing osteoporosis. We have seen marked improvements for our personal training clients when we retest on the Inbody 570 machine in bone density.
  • Enhanced Balance and Proprioception: Improved grip strength contributes to better balance and proprioception, crucial for daily activities and preventing falls. It fosters neurological adaptations and muscle coordination, enhancing the body’s spatial awareness.
  • Psychological and Cognitive Enhancements: Beyond physical benefits, increased grip strength positively impacts psychological well-being, fostering confidence and reducing the fear of falling. Emerging research suggests potential cognitive benefits, including stress reduction and improved mental health.

Exploring the Benefits of a Strong Grip

Grip strength dynamometer testGrip strength testing, through both the grip dynamometer and the dead hang test, offers critical insights into an individual’s health and functional ability. By understanding and applying normative data across age groups, health professionals can better assess, monitor, and intervene to improve health outcomes. As a reflection of overall well-being, grip strength remains a vital measure in the toolkit of healthcare providers, personal trainers, and researchers alike.


  • Leong, D.P., et al. (2015). “Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study.” The Lancet.
  • Boyle, P.A., et al. (2009). “Association of muscle strength with the risk of Alzheimer disease and the rate of cognitive decline in community-dwelling older persons.” The Journal of Gerontology.
  • Fielding, R.A., et al. (2011). “Sarcopenia: an undiagnosed condition in older adults. Current consensus definition: prevalence, etiology, and consequences.” Journal of the American Medical Directors Association.
  • Fried, L.P., et al. (2001). “Frailty in older adults: evidence for a phenotype.” The Journals of Gerontology Series A: Biological Sciences and Medical Sciences.

Test your V02 MAX

At Evolve we’re super excited to be able to offer our own V02 Max testing facilities. Sign up below to be part of our trials and test out this advanced fitness testing technology completely free of charge. Just fill in your details and we’ll get back to you.