If problems with grip strength make you have difficulty opening a new jar of sauce, you may be at higher risk of chronic diseases in the future, researchers have established.
The new findings suggest that low grip strength is a powerful early signal of future problems related to excess weight, according to the authors, and that increasing muscle strength can help promote long-term health.
People with the strongest grips were less likely to die during the study period
To explore the link between grip strength and the risk of developing obesity-related health problems such as heart disease, type 2 diabetes and premature death, researchers followed almost 100,000 UK Biobank adults with “preclinical obesity” for about 13 years on average.
Preclinical obesity describes the period when extra body fat begins to affect the body in harmful ways, but before any obesity-related disease has developed or been diagnosed.
Grip strength was measured with a hand-held dynamometer, a device that you squeeze as hard as possible. The researchers then divided the people into a few groups based on their sex and whether their grip strength was low, medium, or high.
After adjusting for many factors that could influence the results, such as age, sex, blood pressure, blood sugar, smoking, activity, diet and medications, the researchers found:
- People in the group with stronger grip strength were less likely to die during the study period, compared to people in the weaker group.
- Greater grip strength was associated with a significantly lower risk of going from having two or more obesity-related conditions to a death related to heart disease or cancer.
This study reinforces the theory that stronger people are less likely to develop obesity-related health problems and have a lower risk of death from any cause, even after taking into account body weight, body fat and other health factors. Eric Angermeier, MDorthopedic hand and wrist surgeon and co-founder of the Charleston Hand Institute in South Carolina.
“This suggests that grip strength, not just body size or BMI, is a key marker of metabolic health,” says Dr. Angermeier, who was not involved in the study.
Low muscle strength indicates poor metabolism and increased inflammation
Why would having a weaker grip put you at greater risk of developing obesity-related health problems?
“Grip strength reflects how well the body’s muscles are functioning, which in turn influences metabolism, insulin sensitivity, and inflammation, all of which are critical in obesity-related diseases,” explains Angermeier.
People with lower muscle strength tend to have higher levels of inflammation and worse blood sugar control, which can accelerate problems like liver disease, heart disease and diabetes, he says.
“While excess fat contributes to disease, poor muscle function appears to make those risks even worse,” Angermeier says.
This study underscores a larger message: muscle is medicine, he says. “In an era where obesity and metabolic diseases are common, maintaining muscle strength and quality may be as important as managing weight,” says Angermeier.
Why grip strength is so important
“Grip strength is a reliable indicator of overall strength and health because it is a simple, reproducible measure that correlates strongly with overall muscle strength, physical function, and a wide range of health outcomes, including morbidity. [disease] and mortality,” he says. Michael Fredericson, MDprofessor of orthopedic surgery and co-director of the Stanford Longevity Center at Stanford Medicine in California.
The biological basis behind this link is that grip strength reflects not only the integrity of muscles throughout the body but also muscle control, diet quality and overall body health, says Dr. Fredericson, who was not involved in the study.
“It is also related to bone mineral density, fracture risk and quality of life. Since muscle strength decreases with age, grip strength serves as a sensitive marker for early detection of frailty and health vulnerability,” he says.
- Chronic conditions such as heart disease, type 2 diabetes, and stroke.
- Higher hospitalization rates
- Longer hospital stays
- Poorer diet quality
These findings, along with existing evidence on grip strength, suggest that grip testing during routine visits to a healthcare provider could have several benefits, he says. Dr. Ryan McGrathassociate professor and researcher specializing in aging and frailty at North Dakota State University in Fargo.
“Monitoring hand grip strength over time can help observe changes and initiate early intervention as appropriate,” says Dr. McGrath, who was not involved in the study.
Could improving grip strength reduce the risk of chronic diseases?
While grip strength is one indicator, it’s a very good one, says Angermeier.
“Hands are exceptionally sensitive to changes in the body’s neuromuscular and metabolic health, so decreased grip strength may be an early sign of systemic weakness, inflammation, or frailty. In that sense, it is both a convenient surrogate for overall vitality and an early warning sign of declining health,” he says.
While scientists do not yet have definitive proof that improving grip strength itself directly reduces disease risk, evidence strongly suggests that maintaining or developing muscle strength through resistance training and physical activity has many metabolic health benefits, Angermeier says.
“Regular strength training lowers blood pressure, improves insulin sensitivity, reduces inflammation, and helps preserve healthy body composition. So while grip strength itself may only be a measurable marker, actions that improve it are clearly protective,” he says.
Tips to improve grip strength
If you want to improve your grip strength, any consistent strength training that challenges the muscles of your hands, forearms, and upper body will be helpful, says Angermeier.
Simple options include:
- Use hand grippers or squeeze a stress ball
- Lift weights, especially with exercises such as deadlifts, rows, pull-ups, or farmer’s carries.
- Sports such as rock climbing or rowing.
- Heavy work in the garden
“The key is consistency, training your major muscle groups at least twice a week, and staying physically active every day,” says Angermeier.
