Why Grip Strength Matters More Than You Think

Grip strength is getting more and more attention. A lot lifters focus on big muscles- legs, back and chest, yet the strength of your hands and forearms plays a far bigger role in performance and overall health than most people realise. 

Over the last decade, research has repeatedly shown that grip strength is a surprisingly powerful predictor of long-term health outcomes and even indicate early mortality risk. This is why exercise and building muscle is so important for staying healthy and mobile as you age. Read our previous blog on The Biggest Secret to Success With Exercise.

Let’s break down why it matters, how to test it and how you can start improving yours.

Why Grip Strength Is So Important

1. It fuels almost every lift

Whether you’re deadlifting, rowing, carrying or performing any upper-body movement, grip strength dictates how much force you can produce. If your hands give up first, the rest of your body never reaches its potential= less gains.

2. It protects your joints

Stronger hands and forearms give more stability across the wrist, elbow and shoulder. Reduced grip strength is linked with higher injury rates among lifters.

3. It’s an early indicator of overall muscle decline

Grip strength reflects total-body strength better than any other simple test.
Research from the Journal of Gerontology found that lower grip strength is strongly associated with reduced muscle mass, poor mobility and faster physical decline as we age.

Grip Strength & Early Mortality: What the Research Shows

One of the most surprising findings in modern strength science is the link between hand strength and all-cause mortality.

A large-scale study published in The Lancet (over 140,000 participants across 17 countries) showed that:

Every 5kg decrease in grip strength was associated with a 16% higher risk of death.

The researchers concluded that grip strength was a stronger predictor of early mortality than blood pressure.

Other studies have linked weaker grip strength with:

• Increased cardiovascular disease risk

• Higher likelihood of hospital admission

• Lower overall quality of life

• Faster onset of frailty

So improving grip strength isn’t just about performance, it’s about long-term health and independence. Find out what other benefits you can get from regular exercise by reading one of our previous blogs here.

How to Measure Your Grip Strength

You can measure grip strength easily with a hand dynamometer.

How to do it:

1. Hold the dynamometer at your side

2. Squeeze as hard as possible for 3–5 seconds

3. Repeat twice per hand

4. Take the highest number for each side

General strength benchmarks

(Not exact, but useful ballpark figures)

Men

• Under 35kg → weak

• 35–55kg → average

• 55kg+ → strong

• 65–70kg+ → excellent

Women

• Under 20kg → weak

• 20–35kg → average

• 35kg+ → strong

• 40kg+ → excellent

Grip strength tends to peak in your 30s, then naturally declines, unless you train it.

Andrew Huberman mentions that a better predictor of whether you have a good grip strength or not is to be able to hang from a bar for 2 minutes! Give it a go and let us know how you get on!

How to Improve Grip Strength (With True Strength UK Solutions)

Here’s the good news: Improving grip strength is simple and pairs perfectly with equipment we specialise in.

1. Heavy Dumbbell Work

Great movements include:

• Farmer’s carries
  

• Suitcase holds

• Static hangs

💪 Our Recommendation:
Jordan Urethane Dumbbells durable, commercial-grade, ideal for progressive grip loading.

2. Squeezing & Crushing Movements

Dedicated grip tools build crushing strength that transfers to lifting.

Great options:

• Grip trainers
  

• Plate pinches

• Towel pull-ups

3. Forearm Isolation Training

Simple, effective, repeatable:

• Wrist curls

• Reverse curls

• Hammer curls
  

These build endurance and stability around the wrist.

Check out our website, True Strength UK for more products that will improve grip strength.