Hand grip strength is a simple yet powerful measure of overall health and functional ability. The information below explains how hand grip results are assessed and why they matter, highlighting strong links between grip strength and muscle health, cardiovascular function, cognitive performance, bone density, and quality of life. Understanding your hand grip score can help identify potential health risks early and guide practical steps to maintain or improve strength for daily activities and long-term well-being.

Please note: this is not a clinical diagnostic instrument and is provided for educational purposes only. Please consult with a health professional about your personal health needs.

Instructions

Hand grip strength is measure using a handheld device called a handgrip dynamometer. The individual squeezes the dynamometer as hard as possible, usually once with each hand, while standing or sitting with the arm positioned correctly. The device records the force of the squeeze in kilograms (kg).  A dynamometer can be purchased from online retailers.

Scoring

Scores from the right and left hands may be recorded separately and sometimes combined to give a total grip strength. These results are then compared to established reference values to help evaluate overall muscle strength and identify potential health risks associated with low grip strength.

Download the free record sheet & scoring tool to be used a your church’s health screening event.

• Clinical Nutrition… The association between sarcopenic obesity and dementia is well established.
• Handgrip strength of less than 28 kg for males and 18 kg for women indicated sarcopenia or poor muscular strength, whereas individuals with a BMI of more than 25 kg/m2 were classified as obese.
• Day to day factors become more difficult when you have poor hand grip strength…such as opening jars, carrying groceries, turning doorknobs, buttoning clothing, get up from sitting or even getting out of bed.
• A 2018 study shows that better hand grip strength was associated with cardiac structure and function as well associated with lower risk of cardiovascular events.
• Hip fractures prognosis is more positive those that have better Hand Grip Strength.
• A 2017 scoping review reported the use of handgrip strength as a way to monitor cognitive changes was important and that reduced handgrip strength over time may serve as a predictor of cognitive loss with advancing age.
• Grip strength is largely consistent as an indicator of concurrent overall strength, upper limb function, bone mineral density, fractures, falls, malnutrition, cognitive impairment, depression, sleep problems, diabetes, multi-morbidity, and quality of life.

Low grip strength is associated with the following:

• Physical limitations
• Overall strength
• Thinking problems
• Bone mineral density
• Osteoporosis
• Hip fractures
• Heart Health
• A 16% increase in deaths from any cause
• A 17% increase in death from heart disease
• A 9% increase in the risk of having a stroke
• A 7% increase in the risk of having a heart attack

The following daily life activities can help you increase your strength.  Be sure to build slowly and check with your healthcare provider if you have any significant issues that limit your mobility.

1. Lift a carton of milk before you replace it in the refrigerator.
2. Take the stairs …builds muscles in legs, hips thighs, buttocks and abdomen.
3. Gardening…bending, digging, weeding etc.
4. Leg lifts, heel raises, stand on tip toes.
5. Squeeze a tennis ball or stress ball.
6. Carry groceries into the house.
7. Wash your car by HAND.
8. Rake you leaves and grass
9. Shovel snow
10. Use a push lawn mower
11. Walk with walking sticks
12. Bend, lift, stretch, move and do it carefully
13. Lift weights
14. Do arm curls with weights
15. Other ideas. What do you think?????

• Bohannon, RW.  Grip Strength: An Indispensable Biomarker For Older Adults.  Clin Interv Aging, 2019 Oct 1;14:1681–1691. doi: 10.2147/CIA.S194543