Your Doctor Probably Isn’t Checking This (But Should Be)

Here’s something that surprises most people: one of the best predictors of how long you’ll live – and how well you’ll live – is how hard you can squeeze.

Researchers have measured grip strength in hundreds of thousands of people all over the world. A weaker grip is linked to more heart disease, more disability, more falls and fractures, more time in the hospital, and a higher risk of dying from any cause. In one huge study of almost 140,000 adults ages 35-70 from 17 countries, grip strength predicted death from any cause better than blood pressure did.

So you might think the answer is to go buy one of those little spring-loaded hand grippers and squeeze away while you watch TV.

… Not exactly.

Here’s what really matters

There’s nothing special about your grip. Grip strength is tested because it’s a good proxy for how strong you are in general. A woman with a strong grip is more likely to have strong legs, a strong back, and enough muscle to get up off the floor, keep her blood sugar in check, and recover well from illness, injury, and surgery. A weak grip is usually a sign that the whole body is running low on muscle.

The goal isn’t a stronger grip. The goal is a stronger body – and your grip will come right along with it.

How to get there

1. Carry heavy things. This is my favorite, and it’s why I put a carry in most of my workouts. Farmers carry: a heavy dumbbell in each hand, stand tall, shoulders back and down, and walk for 30-40 seconds. Your hands, arms, shoulders, core, hips, and legs all have to work together. It’s about as close to real life as strength training gets.

2. Train the big movements. Squats or lunges, hip hinges, rows, and presses with dumbbells in your hands… anything where you’re holding onto weight trains your grip automatically while it strengthens everything else.

3. Lift heavy enough that it’s hard. Your last 2-3 reps of each set should feel challenging. If holding on is part of what makes it hard, great – your grip is getting a workout too.

4. Stop outsourcing the hard stuff. Carry a hand basket in the grocery store instead of using a cart when feasible. Carry your own groceries into the house. Open your own jars. Everyday life is full of free strength training.

I spent over 10 years in the ER seeing what happens when women don’t have enough muscle to fall back on. Now I get to help women build it before they need it. Muscle is medicine, and it’s never too late to start.

If you want to learn how to create your own strength program based on your own body, goals, history, injuries, equipment, and schedule, check out my book Your First Strength Program. It’s me teaching you how to fish, not just giving you fish. If you want an easy way to begin, grab my free 2-day home workout plan.