When people think of grip strength, they may envision a bodybuilder with bulging forearms, a rock climber clinging to the edge of a cliff, or someone dramatically tearing a phone book in half. But grip strength isn't just for athletes or performers—it’s increasingly recognized as a vital biomarker for both general and geriatric populations.
Your grip strength plays a fundamental role in everyday activities and overall physical function. It’s strongly correlated with core strength, metabolic and cardiovascular health, and your capacity to carry out daily tasks with ease. Think about the groceries you carry, the jars you open, or the boxes you lift—all of these require strength. Research has even established threshold grip strength values necessary for healthy aging: 18.5 kg (40.7 lbs) for women and 28.5 kg (62.7 lbs) for men.
Have you ever tested or trained your grip strength?
At Jyzen, grip strength is one of several data points included in our comprehensive Metabolic Testing, which also measures body composition, VO2 max, Resting Metabolic Rate, and Spirometry (lung function). Grip strength is one lens into your health—and when combined with other indicators, it becomes a powerful marker for understanding and optimizing your current health landscape.
There are many ways to assess your overall health, including lab work (blood, stool, or urine), Autonomic Response Testing (ART), EKGs, and performance metrics like VO2 max. Grip strength is one simple yet meaningful measure—an often-overlooked variable that can reveal how your body is functioning and adapting over time.
"Evidence is provided herein that shows grip strength is largely consistent as an explanator of concurrent overall strength, upper limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multimorbidity, and quality of life." (Bohannon, 2019, para 1)
Relative vs. Absolute Grip Strength
When you read the number on the dynamometer display, it will typically be shown in either kilograms or pounds. Absolute grip strength refers to the total amount of force you can exert—how many pounds or kilograms you can grip, measured using a device like a dynamometer. When this number is adjusted based on your body weight, it’s called relative grip strength. This gives a more individualized metric and can help you understand how your grip strength compares to normative values based on factors like height, weight, age, and gender.
Most research focuses on absolute grip strength (in pounds or kilograms), but relative grip strength also holds value—especially when comparing individuals of different sizes or assessing functional strength in relation to body composition.
How Is Grip Strength Measured?
Grip strength is measured using a dynamometer. The test can be performed either seated or standing, with the arm at your side—either straight or bent at a 90-degree angle. At Jyzen, we perform the test standing, with the arm at your side and elbow bent at 90 degrees. You'll perform three efforts with each hand, alternating sides. For accurate and meaningful comparisons over time, it's important to always test in the same position.
Tips for Testing
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Stand with your feet hip-width apart
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Maintain tall, upright posture
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Engage your entire body—not just your hand
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Take a full inhale before you squeeze
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Exhale strongly as you squeeze to create total-body tension
Try it at home:
Grab an object you can easily grip—a water bottle, a can of vegetables, or a lacrosse ball. Stand in the position described above and squeeze it as hard as you can for three seconds. Pay attention to the muscles you activate as you grip. Notice how your body may shift or recruit other areas to help with the task.
Although you won’t be able to measure force in pounds or kilograms, you can become aware of how your body coordinates effort. Now, try the same grip again—this time adding a strong exhale as you squeeze and consciously engaging your abdominals, glutes, and even the opposite hand to generate full-body tension. Feel the difference.
Grip strength improves not only with local muscle activation but through your ability to consciously recruit and release tension throughout the body. It’s not just about your hand or forearm—it’s about integration.
Strength, health, and longevity require your attention. How our body responds to external forces and gives force is essential in building intelligent strength. We continue to discover that strength and muscle development are key to cardiovascular and metabolic health.
“ Absolute handgrip strength represents the strength of small muscle group in upper body when performed in a seated position; and when performed in the standing position, represents the lower arm, leg, and core muscles strengths.”
Grip strength testing is for EVERYONE.
It’s quick, easy, inexpensive, and with repeat testing, you can begin to track meaningful trends in your health. When integrated into ongoing metabolic testing, grip strength helps create a timeline of your health journey—offering a tangible reflection of your efforts. Seeing how your dedication translates into measurable progress is incredibly empowering.
What Are the Most Efficient Ways to Improve Grip Strength?
There are many effective ways to build grip strength—both directly and indirectly. As mentioned earlier, grip strength is closely correlated with total body strength. That’s why it’s important to include a variety of training methods in your overall movement practice.
Ways to improve grip strength:
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Strength training: Think deadlifts, pull-ups, push-ups, rows—the list goes on.
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Yard work: Carrying buckets of water or dirt, digging holes—functional, real-world strength.
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Hand grips: Simple tools with varying resistance levels (you can easily find them online).
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Core work: Exercises like planks and hanging leg raises strengthen your midline and grip.
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Rock climbing: A fun and powerful way to train grip under dynamic conditions.
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Bar or ring hangs: Hanging from bars or rings of different diameters challenges the grip.
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Farmer’s carries: One of the best exercises for grip and core. Use kettlebells, dumbbells, or vary the weight between hands for an extra challenge.
Grip strength is more than a measure of how hard you can squeeze—it’s a powerful reflection of your overall vitality and physical resilience. From everyday functionality to its connections with cardiovascular, metabolic, and even cognitive health, grip strength deserves attention at every stage of life.
As one of the simplest health assessments to implement, it provides surprisingly deep insights when combined with comprehensive metabolic testing. Whether you’re focused on longevity, athletic performance, or simply thriving day-to-day, training and tracking grip strength is a small act with far-reaching benefits.
Don’t overlook the hand that holds your future health—it might just be your strongest ally.
Curious about your grip strength and what it says about your overall health?
At Jyzen, our comprehensive Biometrics Assessment includes grip strength testing alongside VO2 max, body composition, resting metabolic rate, spirometry (lung function), and more. These data points offer valuable insight into your metabolic health, fitness, and longevity. Whether you're looking to optimize performance, improve vitality, or track progress over time, this assessment provides a powerful snapshot of where you are—and where you can go.
Book your Biometrics Assessment today and take the next step in understanding and upgrading your health from the inside out.
References:
Bohannon, R.W. et al. (2019). Grip Strength: An Indispensable Biomarker For Older Adults. Clinical Interventions in Aging. Volume 4, 1681-1691.
Lawman, H. G., et al. (2016). Associations of relative handgrip strength and cardiovascular disease biomarkers in U.S. adults, 2011-2012. Am. J. Prev. Med. 50, 677–683. doi: 10.1016/j.amepre.2015.10.022
Li D, Guo G, et al. (2018). Relative Handgrip Strength Is Inversely Associated with Metabolic Profile and Metabolic Disease in the General Population in China. Front. Physiol. 9:59. doi: 10.3389/fphys.2018.00059
Forrest KYZ, Williams AM, Leeds MJ, Robare JF, Bechard TJ. Patterns and correlates of grip strength in older Americans. Curr Aging Sci. 2018;11(1):63–70. doi:10.2174/18746098106661711161 64000