How to improve grip strength, according to experts

Key Points:

• Grip strength, the force produced when gripping an object, is crucial for daily tasks and reflects overall muscle strength and nervous system function, making it a useful indicator of general health.
• Measured using a dynamometer, grip strength varies by age, sex, body size, and dominant hand, requiring standardized testing and contextual interpretation for accurate assessment.
• Studies show higher grip strength is linked to lower risks of heart disease and mortality, highlighting it as a biomarker for musculoskeletal and systemic health, though strengthening grip alone does not extend lifespan.
• Grip strength typically declines after age 35 due to reduced muscle activation, decreased physical activity, and age-related conditions like arthritis, with other factors such as chronic illness and poor nutrition also contributing.
• Improving grip strength is best achieved through whole-body exercises involving holding, pulling, or carrying, such as deadlifts and farmer’s carries, alongside everyday activities, while those with pain or injury should seek professional advice before exercising.