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Did you realize that the strength of your grip can actually be a strong indicator of how fit you are overall? Caleb Herman, who works as a personal trainer at Life Time Des Moines, explains that having a weak grip may suggest that your entire body could benefit from increased strength. As you get older, both muscle mass and strength naturally decrease, much like how balance tends to decline. Once you reach the age of 30, muscle mass starts decreasing by about 3% to 8% every decade, and this decline accelerates after you turn 60. The great news is that engaging in regular resistance training can assist you in preserving and even building muscle, as well as supporting an active and independent lifestyle. Caleb provides a simple grip challenge that can help you assess whether your fitness level is on point or if there is room for enhancement.
Research shows that a weak grip is classified as less than 35 pounds for women and under 57 pounds for men. And your strength isn’t the only thing that’s affected by your grip. According to a study published in the International Journal of Environmental Research and Public Health, poor grip strength can also signal a weakened immune system, leaving you more susceptible to illness.
Considering your immune system weakens with age, this is something to be mindful of. Plus, you use your hands for many daily tasks, so ensuring your grip strength is top-notch shouldn’t be overlooked. It’s essential for your health and overall well-being.
A Simple Grip Test That Can Gauge Your Fitness
According to Caleb, the easiest way to put your grip strength to the test is by using a grip-strength tester, such as a handheld dynamometer.
It’s foolproof to use. “Simply grip and squeeze the handle and the tool will show you a measurement in pounds,” Caleb explains.
If you don’t have a dynamometer easily accessible, you can test your grip strength by squeezing a small pillow or stress ball with your hand.
“Set a timer for one minute and see how many times you can squeeze and release the stress ball,” Caleb instructs. “Anything over 30 squeezes in that timeframe is ideal for grip strength.”
As far as benchmarks are concerned, for 35-to-40-year-olds, 140 pounds is a solid goal. For individuals 40 to 55, 60 pounds is excellent. Those aged 55 and up should aim for 40 to 50 pounds.
Alexa Mellardo
