Grip Strength: Why Your Hands Say More About Your Health Than You Think

When you think of indicators of good health, blood pressure, cholesterol, and body weight probably come to mind. But what if we told you that your grip strength — yes, your handshake — might be one of the strongest predictors of overall health and longevity?

What Is Grip Strength?

Grip strength refers to the force your hand can generate when squeezing something. It’s a simple test, often performed using a handheld dynamometer, but the data behind it is powerful. It measures the strength of your forearm and hand muscles but is increasingly being viewed as a proxy for total-body muscle function and biological age.

The Research Is In: Grip Strength Predicts Health Outcomes

Studies over the past decade have shown a strong correlation between grip strength and various health markers:

• Longevity: A study published in The BMJ found that lower grip strength was associated with a higher risk of all-cause mortality. In fact, each 5-kg decrease in grip strength was linked to a 16% increase in the risk of death from any cause.

• Chronic Disease Risk: The National Institutes of Health highlights grip strength as a powerful biomarker in aging and chronic disease management.

• Heart Health: Harvard Health notes that weaker grip strength is more strongly correlated with cardiovascular events than even blood pressure.

• Cognitive Function: A 2021 study in Frontiers in Aging Neuroscience revealed a positive relationship between grip strength and memory, processing speed, and executive function.

• Functional Independence: Grip strength is one of the strongest indicators of how well older adults can perform daily tasks — and even their likelihood of requiring assisted living.

Why Does Grip Strength Matter So Much?

Grip strength is more than just about your hands — it reflects your overall muscle health, which is tightly linked to metabolic function, inflammation levels, and recovery ability. A strong grip often suggests a strong, healthy body.

It’s also quick, safe, and inexpensive to measure, which is why it's gaining attention as a routine screening tool.

Grip Work Is Built Into Every InnerFit Program

At InnerFit, we intentionally include grip strength elements in all our strength sessions — especially in Push, Pull & Pump. Whether you're hanging, carrying, rowing, or pressing, you're building grip without even realising it. Grip strength isn't an afterthought — it's woven into the way we train to build resilient, functional bodies that move well and feel strong in everyday life.

How To Improve Grip Strength

Some effective exercises include:

• Dead hangs (from a pull-up bar)

• Farmer’s carries (carry heavy weights while walking)

• Squeezing tennis balls or stress balls

• Towel wringing

• Barbell or kettlebell lifts without straps

• Wrist curls and reverse curls

Want to go deeper into the science? Check out this comprehensive grip strength article from Stronger By Science.

Grip Strength, Mindfulness and Wellness

Grip strength offers insight into your nervous system tone, muscular endurance, and even emotional resilience. A strong grip often correlates with better sleep, reduced injury risk, and greater confidence — all things we care deeply about at InnerFit.

Takeaway: Strength Starts at Your Fingertips

Don’t underestimate the power of grip. It’s a small movement that tells a big story. Whether you're lifting weights, typing on a keyboard, or opening a stubborn jar, a strong grip reflects overall well-being.

Want to test or improve your grip strength? Our InnerFit team can help assess where you're at and build a plan to support total-body strength — from the ground up, and the fingertips down.