Discover the Link Between Grip Strength and Healthy Aging

There’s a quiet shift happening in the world of longevity research. For years, conversations around healthy aging centered on muscle mass — how much we have, how quickly we lose it, and how to maintain it over time. But now, scientists are pointing toward something far simpler, far more accessible, and surprisingly revealing: grip strength. 

It turns out your hands may know more about your whole-body health than you do. 

Sarcopenia: The Hidden Driver of Age-Related Strength Loss 

Sarcopenia is the age-related loss of lean muscle associated with frailty and poor health. The European Working Group on Sarcopenia in Older Adults has provided health care practitioners with a method of assessing those at risk of sarcopenia.   

Traditionally, measuring total muscle mass was the standard way to assess sarcopenia. But newer research has reframed the conversation: muscle quantity, muscle strength, and physical performance have become more accurate indicators of long-term vitality. And grip strength is emerging as an easy, reliable way to track it. 

Why Grip Strength Matters More Than You Realize 

Grip strength is the amount of force one can produce with their fingers and hands while tightly gripping an object. A decrease in grip strength over time may indicate loss of overall total body strength. This indicator is the “canary in the coal mine” — a subtle messenger that bigger changes may be happening beneath the surface. A decrease in overall strength may lead to changes in posture, reduced mobility, slower gait, increased fall risk, decreased cardiovascular health, cognitive decline, and even premature mortality. 

How to Measure It (And Why You Should) 

Grip strength is measured using a handheld device called a dynamometer. According to The American College of Sports Medicine, you simply stand, hold the device at thigh level, and give your best squeeze — twice per hand. The highest number to the nearest kilogram is your grip-strength score. Tracking this number over time can reveal trends long before they’re noticeable in daily life — offering an early opportunity to adjust course. 

The Good News: Grip Strength Is Changeable 

Here’s the best part: a decline in grip strength doesn’t have to be permanent. A decrease in grip strength, muscle mass, or physical performance can be reversed with the right training and nutrition. 

Exercises that naturally support grip strength and whole-body vitality: 

• Dead hangs to open the shoulders and activate the upper body 

• Farmer’s carries to challenge grip, core, and stability 

• Tennis ball squeezes for simple, at-home strengthening 

• Deadlifts, pull-ups, lat pull-downs, and rowing movements — all foundational in a typical resistance-training routine that boosts grip as a natural byproduct  

Rethink Healthy Aging 

Rather than focusing on grip strength alone, consider it a small window into your overall vitality. When strength declines, it’s rarely isolated. By focusing on building total-body strength, nourishing yourself, and staying consistent with movement, you’re not just improving your grip — you’re investing in your long-term healthspan. 

Because aging well isn’t about resisting change — it’s about meeting it with strength, clarity, and intention. 

To get a clearer picture of your current fitness and strength, including a professional grip-strength assessment, add a Comprehensive Exercise Assessment onto your next stay at either of our resorts.