Performance & Longevity
August 17, 2026
Written by
The Biograph Editorial Team
Grip strength is more than a measure of hand strength. Research has consistently linked it to muscle health, functional independence, cardiovascular fitness, and even longevity. Here’s why it matters and how to improve it.
What is grip strength?
Grip strength measures the amount of force you can generate when squeezing an object. During testing, each hand is assessed separately before the results are averaged and compared with age- and sex-specific reference values.
While the measurement itself takes only seconds, it can reveal much more than hand strength alone. Lower grip strength has been associated with reduced muscle mass, decreased physical function, and poorer long-term health outcomes.
Why is grip strength important for longevity?
As we age, there is a typical age-associated decline in muscle mass and strength.
Muscle mass typically begins declining after age 30 at a rate of approximately 3–8% per decade, with losses accelerating after age 60. Because grip strength tends to decline alongside overall muscle mass, it provides a practical snapshot of musculoskeletal health.
Maintaining muscle mass and strength supports more than exercise performance. It helps preserve balance, mobility, independence, and the ability to perform everyday activities throughout life.
Grip strength has also been linked to cardiovascular fitness and metabolic health. Exercises that improve grip often involve carrying or supporting external loads, which simultaneously build muscular endurance, core stability, and overall functional capacity.
How is grip strength measured?
Grip strength is typically measured using a handheld dynamometer.
Your results are compared against age- and sex-specific percentile rankings to determine whether your strength falls below, meets, or exceeds expected levels. Lower percentile scores may indicate an opportunity to prioritize strength training and preserve muscle health over time.
Grip strength is often interpreted alongside body composition measurements obtained from a DEXA scan. Metrics such as Lean Mass Index (LMI) and Appendicular Lean Mass Index (ALMI) provide additional context by showing how much muscle you carry relative to your body size.
Together, these measurements provide a more complete picture of overall muscular health.
How can you improve grip strength?
Grip strength is best viewed as an indicator of your overall lean body mass and functional strength. To get the most health and longevity benefits, focus on whole-body resistance exercises that build overall muscle while naturally challenging your grip.
Movements that help improve grip strength include:
Deadlifts and heavy pulls
Build systemic lean mass across your posterior chain while demanding maximum hand strength.
Farmer walks
Carry heavy weights while walking to build total-body functional strength, core stability, and grip endurance.
Dead hangs
Hang from a pull-up bar to strengthen your hands while improving shoulder stability and decompressing the spine.
Bottoms-up kettlebell carries
Challenge your core and shoulders to stabilize the weight, translating grip strength into full-body control.
Grip strength is one piece of the bigger picture at Biograph
Grip strength is a valuable marker, but it should never be viewed in isolation.
When combined with advanced assessments such as DEXA body composition, VO₂ max testing, and a comprehensive metabolic evaluation, grip strength helps create a more complete understanding of your physical health today and where you may be headed in the future.
Rather than focusing on a single number, the goal is to identify opportunities to build strength, preserve muscle mass, and maintain function for decades to come.
