HANGING ON FOR DEAR LIFE: THE SECRET TO LONGEVITY

When you think about longevity, the keys to living a long, healthy life, you may think of diet, exercise, good sleep, low stress, and financial security. While those factors certainly play a role, there’s a surprising yet powerful metric that stands out as the number one predictor of longevity: grip strength.

Yes, you read that right. Your grip strength is the number 1 predictor for and best indicator of how long you’re likely to live. Surprised? Let’s dig into the science behind it and explore how you can improve your grip strength to enhance your overall health and prolong your lifespan.

 The Science of Strength and Longevity

Let’s check out the research. Grip strength is shown as a reliable biomarker for overall health and longevity.

Data on Blue Zones—regions where people live significantly longer, healthier lives—show strong links between strength and lifespan. 

Muscle weakness and strength loss are strongly associated with an increased risk of all-cause and premature mortality in healthy adults. Read that again. On the flip side, evidence is also provided for a powerful predictive link between increasing strength and decreasing all-cause and disease-specific mortality related to diseases such as heart disease and diabetes, maintaining and improving bone mineral density reducing the risks of fractures, better cognition function and mental health decreasing depression and lowering rates of Alzheimer's disease, minimizing problems associated with hospitalization with faster recovery from illness or injury and improving future function. 

Strength is often referred to as an “INDISPENSABLE BIOMARKER” for adults because it’s such a reliable predictor of future health outcomes. In simple terms, stronger people tend to live longer, healthier lives avoiding premature death. 

Why is strength so important? 

The secret that most people don’t realize is this: Strength is the key to longevity.

As we age, muscle mass naturally decreases—a process known as sarcopenia. Without regular strength training, this decline can lead to reduced mobility, increased risk of falls, and a higher likelihood of chronic diseases. Maintaining muscle strength is essential for staying active, independent, and healthy well into old age.

When we talk about grip strength, it’s not just about the strength of your hand and having a firm handshake. Grip strength, in particular, is a reflection of overall strength, function and fitness. People with strong grips are more likely to have a well-rounded level of strength throughout their bodies.

How to Improve Your Grip Strength (and Live Longer!)

So, how can you boost your grip strength and, by extension, your longevity? 

Here are some practical ways to get started:

1. Upper Body Weight Training

As mentioned above, people with good grip strength have good overall strength, so focusing on general strengthening for your whole body is the way to go. Weight training is one of the best ways to improve your grip strength. Lifting moderate to heavy weights targeting your upper body muscles will improve your grip strength. Consider exercises like bicep curls, overhead press and farmer’s carries. 

2. Lower Body Weight Training 

Lower body exercises like squats, lunges and deadlifts require you to hold on to heavier weights, which naturally strengthens your grip over time.

3. Hanging Exercises 

Any exercise hanging from a bar is a simple yet extremely effective way to build grip strength even if you can’t do a pull up. 

4. Specialized Grip Tools

There are several tools designed specifically to improve grip strength like: stress/squeeze balls, spring-loaded grip strengtheners, flex bars, finger webs,  and hand putty. 

5. Paper Pulls 

Working the hand intrinsic muscles, the muscles located between the long bones of your hands, is a discrete way to increase your grip strength. 

Try “Paper Pulls”: Place a piece of paper between two fingers. Use your other hand to pull the paper out while resisting with the hand holding it.

6. Everyday Activities

You can also strengthen your grip with simple, everyday activities like carrying groceries and doing yard work.

The Bottom Line: Stay Strong, Live Long!

Improving your grip strength is more than just a way to impress with a firm handshake. It’s a key component of overall health and longevity.

So, think about ways to incorporate strength training in your exercise routine. Your future self will thank you.

Remember my motto: 

"Stay Strong, Live Long!"

Written by:

Dr. Laurel Mines, PT, DPT, OCS

Physical Therapist, Mental Performance Coach and Owner of Bay Laurel Athletics