Grip strength is emerging as a key indicator of overall health, with research linking it to longevity and conditions such as liver disease. Scientists say a simple squeeze test using a tennis ball can provide valuable insights into muscle quality and future health risks.
Joshua Davidson, a strength and conditioning researcher at the University of Derby, recommends squeezing a tennis ball for 15-30 seconds as a benchmark. 'Being able to maintain a maximal squeeze for that duration is a good standard to strive for,' he says. Clinical tests use a hand dynamometer, but home devices are becoming more common.
A major study of nearly 140,000 adults found grip strength was a better predictor of premature death than blood pressure. Another study showed that those with stronger grips in midlife were 2.5 times more likely to become centenarians. Weak grip strength is also linked to sarcopenia, the loss of muscle mass, and metabolic issues like type 2 diabetes.
Dr Darryl Leong of McMaster University explains that grip strength reflects nutrition, activity levels, and illness. 'This is why it's associated with so many health outcomes,' he says. A grip below 25.5 kg for men or 18 kg for women signals heightened risk of sarcopenia and related problems.
While a weak grip alone may not affect daily life, it serves as a proxy for overall musculoskeletal health. Researchers urge people to monitor their grip strength as a simple, low-cost health check.
