Does Grip Strength Predict Longevity? 2025 Research & an At-Home Test Protocol

Does grip strength predict longevity? It’s a question that keeps coming up in health research, and for good reason. Grip strength is easy to measure, yet it often tells us more about overall health than we might expect.

People search this topic because they want to know what their hands say about their future. Some wonder if a weak grip is an early warning sign. Others want to see if improving grip strength can actually extend life. Recent studies have taken these questions further and given us new answers in 2025.

In this article, you will learn:

• What 2025 research says about grip strength and life expectancy
• How to test your own grip strength at home
• What to do if your grip strength scores are below average

Let’s look at why grip strength matters for long-term health.

Why Grip Strength Is a Biomarker of Aging

A biomarker is a measurable indicator of a biological condition or process. In medical research, biomarkers help track how our bodies are functioning or aging over time. Grip strength is one such marker and an especially useful one.

Past studies have shown that handgrip strength reflects overall skeletal muscle strength (1). It’s measured using a hand dynamometer, and lower values often link to poor health outcomes in older adults. Grip strength is a predictor of all‑cause mortality, which means that people with low grip strength often face higher risks of illness or early death.

Why do hand and forearm muscles matter so much? Because they represent overall body strength, neuromuscular coordination, and even cardiovascular health. A weak grip strength may indicate declines in several systems at once, including muscle, nerve, and blood flow systems. That makes grip strength a biomarker of aging, a simple measure that reveals more than just hand strength, but your body’s broader resilience.

2025 Cohort Studies: What the Latest Research Shows

Recent prospective cohort studies (2023–2025) offer new insights into how grip strength may predict longevity and health outcomes.

A standout U.S.-based study used data from NHANES (2011–2014) including 9,583 adults aged 20 and older. Grip strength was measured using a digital handheld dynamometer (Takei). Researchers compared multiple indices: average handgrip strength (HGS), maximum grip strength (MGS), and relative measures like HGS/BMI and HGS/height². 

They found all grip strength metrics inversely correlated with all-cause mortality, and the best predictors were HGS and HGS/height² (AUC ~0.714). People with low grip strength, especially in the bottom 20 %, faced much higher death risks (hazard ratios were 2.20 for men and 2.52 for women).

Internationally, mega‑cohort reviews have reinforced this association between handgrip strength and mortality, showing that per‑5 kg decrease in grip strength, mortality risk rises, even after adjusting for age and sex. Other studies published in 2025 link grip strength to functional decline, metabolic health, and overall quality of life in diverse populations, including older and clinical groups.

These studies confirm that handgrip strength is strongly associated with longevity, cardiovascular risk, and all‑cause mortality. The evidence is consistent across age groups, genders, and countries, which makes grip strength one of the best predictors of long-term health and survival.

Hand Dynamometer Norms for 2025 (by Age & Gender)

Here are current handgrip strength norms, measured using standard tools like the Jamar dynamometer or similar. These strength measurements help benchmark muscular strength by age and gender, which is vital for interpreting your baseline grip strength.

Grip Strength Norms (approximate averages)

Men (kg):

• Ages 18–25: 46 – 52 kg
• Ages 26–35: 44 – 50 kg
• Ages 36–45: 42 – 48 kg
• Ages 46–60: 35 – 47 kg
• Ages 61–75: 30 – 45 kg
• Over 75: 25 – 40 kg

Women (kg):

• Ages 18–25: 27 – 31 kg
• Ages 26–35: 26 – 30 kg
• Ages 36–45: 25 – 29 kg
• Ages 46–60: 20 – 28 kg
• Ages 61–75: 18 – 26 kg
• Over 75: 16 – 20 kg

Additional older adult norms (65+), using Jamar device:

• Men 65–69: ~91 lb (41 kg)
• Men 70–74: ~84 lb (38 kg)
• Women 65–69: ~55 lb (25 kg)
• Women 70–74: ~53 lb (24 kg)

These numbers provide a reference point for your grip strength measurement. If your values fall into the lower ranges, especially in older age groups, that may signal a low grip strength and higher risk.

How to Test Your Grip Strength at Home

Measuring hand grip strength at home is simple with the right tools. The gold standard is a digital hand dynamometer, which provides precise strength measurements in kilograms or pounds. If you don’t have one, spring-loaded grippers with listed poundage can give you a rough idea of overall strength and progress.

Here’s a quick protocol to follow:

1. Posture: Sit upright in a chair with your feet flat. Keep your elbow bent at 90 degrees by your side.
2. Grip: Hold the dynamometer or gripper in your dominant hand. Squeeze as hard as you can for three seconds.
3. Repetitions: Perform three trials and rest for 30–60 seconds between each. Record the highest score.
4. Both hands: Switch hands to measure bilateral strength, since strength of the dominant side may differ from the non-dominant side.

This test was used in many studies where researchers found that grip strength is associated with longevity and all-cause mortality. A low handgrip strength score may suggest a higher risk profile, while higher grip strength signals better health outcomes.

Interestingly, many people who train for sports like rock climbing often have superior grip strength due to their sport’s demands. If you're looking to integrate strength work into your sport-specific routine, explore the best grip strength exercises for rock climbers. These methods will improve longevity markers in the process.

To track change, retest monthly or quarterly. Watching for a decline in muscle strength can help detect issues early, while steady gains show your training is working. This makes grip strength a biomarker worth tracking over time.

What to Do If Your Grip Strength Is Below Average

If your hand-grip strength falls below published norms, don’t panic. A study suggest that muscle strength is related to training status, and most people can make improvements. Low grip strength is associated with higher risks, but it is also highly trainable.

Start with simple exercises:

• Hand grippers for upper limb muscle strength
• Dead hangs from a pull-up bar
• Farmer’s carries with dumbbells or kettlebells
• Wrist curls and extensions for forearm endurance

For those who want to stay accountable and motivated, participating in grip-focused events can be highly beneficial. Learn how to get involved in grip strength competitions, which offer structured goals and a fun way to benchmark progress. These competitions also provide real-world context to your training gains.

The key is consistency. Over time, apply progressive overload and gradually increase resistance or duration. This strengthens not only your grip but also your overall skeletal muscle strength, improving strength and quality of daily movement. With regular practice, you’ll see a clear change in grip strength and functional ability.

The Long Game of Strength & Longevity

Research confirms the relationship between grip strength and longevity. First, grip strength as a predictor of mortality is well established across large studies. Second, tracking your hand grip strength at home can reveal early changes in health. Third, better grip strength is linked to improved quality of life in older adults.

If you’re ready to improve, explore our grip strength training equipment. From hand grippers and eccentric handles to climbing hangboards, you’ll find the best tools to build lasting strength. It’s the one place dedicated to helping you improve your grip strength for life.

References:

1. Bohannon RW. Grip Strength: An Indispensable Biomarker For Older Adults. Clin Interv Aging. 2019;14:1681-1691. Published 2019 Oct 1. doi:10.2147/CIA.S194543