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Recently, physician and longevity expert Peter Attia said on his podcast, The Peter Attia Drive, that men ages 40 to 50 should be able to carry their body weight—and women 75% of theirs—in both hands and walk for one minute.
This raises a curious question: What does our grip strength have to do with longevity?
Surprisingly, grip strength can reveal a lot about how we age. Several recent studies support this idea, identifying grip strength as an important biomarker associated with healthy aging.
“People with better grip strength age more slowly. Having a good grip strength can slow the process of immunosenescence, or the decline in your immune defense associated with aging,” Ardeshir Hashmi, a physician at the Cleveland Clinic, said. “It can also improve your ability to bounce back from diseases, or homeostenosis. Finally, it can prevent frailty.”
He noted that a lack of grip strength isn’t only a sign of faster aging but also a higher risk of chronic disease and shorter life expectancy.
Scientific literature supports this connection. A study published earlier this year in Scientific Reports analyzed a population of 1,446 participants between the ages of 50 and 90, the majority of whom (1,095) were women.
The team measured each participant’s grip strength and had them complete a survey focused on assessing quality of life. They found a significant relationship between grip strength and overall well-being.
Another study, published in 2023 in the Journal of Cachexia, Sarcopenia and Muscle, used biological clocks to examine the relationship between grip strength and aging. These clocks track various biomarkers that indicate how fast a person is aging biologically versus chronologically.
Researchers found an inverse relationship between aging, as measured by DNA methylation markers, and grip strength. In other words, people with greater grip strength tended to age more slowly.
A separate study in the same journal the year prior linked low grip strength with an increased risk of dementia and higher mortality. This analysis accounted for confounding factors that might otherwise skew the results.
These are just a few recent examples. In 2019, a literature review in Clinical Interventions in Aging found prior evidence connecting grip strength to overall strength, bone mineral density, fractures, malnutrition, cognitive impairment, diabetes, depression, and quality of life, among other factors.
Combating the Loss
Some physicians, including Hashmi, recommend targeted exercises to help maintain grip strength. This decline often begins around age 50.
Hashmi suggests simple daily habits—like squeezing an anti-stress ball for at least 10 minutes twice a day—to preserve grip strength. Traditional strength training can also help support mobility and physical performance as we age.
While experts have long encouraged exercise and an active lifestyle, it’s important to remember that the relationship between grip strength and longevity is complex. Correlation doesn’t always equal causation. Grip strength may reflect general health rather than directly influence it.
For example, people who exercise regularly tend to have better grip strength and overall health. In addition, conditions such as dementia or neurological diseases can reduce quality of life while also affecting mobility, strength, and coordination.
Related | Cardio or Strength Training? Experts Says There’s No Debate on Which Is the Ideal Exercise After 50
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