Grip Strength: The Secret Indicator of Your Longevity

Discover the surprisingly simple predictor of your health and lifespan—no blood tests needed.

Author

Longevity Daily
April 07, 2025 • Estimated Reading Time: 5 minutes

Did you know one of the strongest predictors of your longevity might be right in the palm of your hand? Literally. Grip strength isn't just about opening stubborn pickle jars—it's a powerful, evidence-backed marker for how long and how well you'll live. And guess what? You don't need a doctor's visit to measure it.

Quick Take:
🟢 Cost: Free
🟢 Actionable: Easy for everyone
🟢 Impact: High

Here’s what we’ve got for you today:

✅ Grip strength directly correlates with overall muscle mass and health.
✅ It’s a reliable predictor of longevity and quality of life.
✅ Easy and quick to test without medical equipment.
✅ Improving grip strength boosts overall physical health.

The Idea

Grip strength isn't just about having strong hands—it's an indicator of your entire body's muscle health, resilience, and even your risk of chronic illness and mortality. Surprisingly, this simple test can predict your healthspan and lifespan better than many complex medical tests.

The Evidence

“Not enough can be said about the importance of grip strength as you age. It's one of the strongest physical associations with longer life.”

Dr. Peter Attia

Here’s what the research shows:

📚 A major study published in The Lancet (2015) found that every 11 lbs decrease in grip strength was linked to a 16% higher risk of death from any cause, highlighting how critical this often-overlooked marker truly is.

🎥 Andrew Huberman emphasizes the importance of grip strength for neurological health and physical resilience on the Huberman Lab Podcast.

📖 According to Harvard Health, weak grip strength in midlife is associated with disability later in life, underscoring the importance of addressing this early.

The Action

Ready to strengthen your grip—and your longevity? Tracking and improving your grip strength couldn't be simpler:

1) Measure & Track Your Grip against The Grip Strength Test Scorecard: Consider investing in an easy-to-use digital grip strength tester, like the Handeful Dynamometer. It’s a quality device that precisely measures your grip strength, making it easy to track your progress over time. It’s also on sale right now for $25.99.

2) Daily Exercises:

3) Challenge Yourself: Regularly test your grip strength with your dynamometer. Aim for gradual improvements each week—small gains lead to significant longevity benefits.

What’s Next?

Ready to take action? Grab the Handeful Grip Strength Tester and measure your baseline grip strength this week. Commit to daily grip-strengthening exercises, and watch your longevity marker improve.

Keep gripping strong, keep living long,

Longevity Daily

P.S. Don’t have immediate access to a grip tester? Start with daily grip exercises right away.

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Grip Strength Test Scorecard

MALE

Age Group

Weak (< X lbs)

Normal (X to Y lbs)

25-29

< 83.1

83.1 to 126.8

30-34

< 79.4

79.4 to 123.0

35-39

< 78.9

78.9 to 122.6

40-44

< 78.3

78.3 to 121.9

45-49

< 76.5

76.5 to 120.1

50-54

< 72.6

72.6 to 111.8

55-59

< 67.7

67.7 to 106.9

60-64

< 66.6

66.6 to 105.8

65-69

< 62.2

62.2 to 97.0

70-99

< 47.0

47.0 to 77.4

FEMALE

Age Group

Weak (< X lbs)

Normal (X to Y lbs)

25-29

< 56.5

56.5 to 91.3

30-34

< 47.4

47.4 to 77.8

35-39

< 44.8

44.8 to 75.2

40-44

< 41.7

41.7 to 72.1

45-49

< 41.0

41.0 to 71.4

50-54

< 39.9

39.9 to 70.3

55-59

< 39.0

39.0 to 69.5

60-64

< 37.9

37.9 to 68.4

65-69

< 33.9

33.9 to 60.0

70-99

< 32.4

32.4 to 54.0