{"id":5215,"date":"2026-06-05T09:00:00","date_gmt":"2026-06-05T14:00:00","guid":{"rendered":"https:\/\/www.northwestpharmacy.com\/healthperch\/?p=5215"},"modified":"2026-06-03T13:39:31","modified_gmt":"2026-06-03T18:39:31","slug":"grip-strength-and-mortality-the-10-second-longevity-test","status":"publish","type":"post","link":"https:\/\/www.northwestpharmacy.com\/healthperch\/grip-strength-and-mortality-the-10-second-longevity-test","title":{"rendered":"Grip Strength and Mortality: The 10\u2011Second Longevity Test"},"content":{"rendered":"\n<p>Hand grip strength is a simple measurement that can tell us about your upper limb muscle strength. It\u2019s a commonly used test in the overall assessment of health and function because it\u2019s cheap and easy to obtain. It can quickly evaluate muscle function as part of an overall physical examination. But is it correct to call it the \u201c10-second longevity test?\u201d<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>How Grip Strength Is Measured<\/strong><\/h2>\n\n\n\n<p>Hand grip strength is usually measured with a handheld \u201cdynamometer.\u201d You\u2019re seated, with feet flat on the floor. The device is adjusted to your hand size, then you\u2019re asked to squeeze the handle with maximum effort. Three trials are done with each hand, and the highest score is used as the final result.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2026\/06\/Grip-Strength-01.png\" alt=\"\" style=\"width:100%;\"\/><figcaption class=\"wp-element-caption\">A hand-held dynamometer is a trusted tool for measuring grip strength with precision and consistency.<\/figcaption><\/figure>\n\n\n\n<p>The strength score from the grip test is compared to data compiled from people in your own age range and gender to determine how your grip strength measures up.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Does Your Grip Strength Tell Us About You?<\/strong><\/h2>\n\n\n\n<p>Studies have established that hand grip strength is a consistent predictor of a number of important health measures, including:<\/p>\n\n\n\n<ul>\n<li>Overall muscle strength<\/li>\n\n\n\n<li>Upper limb function<\/li>\n\n\n\n<li><a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/diabetes-prevention-and-treatment\">Diabetes<\/a><\/li>\n\n\n\n<li>Overall quality of life<\/li>\n\n\n\n<li>Nutrition status<\/li>\n\n\n\n<li><a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/stronger-bones-can-prevent-and-treat-osteoporosis\">Bone mineral density<\/a> (BMD)<\/li>\n\n\n\n<li>Falling risk<\/li>\n\n\n\n<li>Fracture risk from falls<\/li>\n\n\n\n<li><a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/what-are-the-main-causes-of-memory-loss\">Cognitive impairment<\/a><\/li>\n\n\n\n<li>Depression<\/li>\n\n\n\n<li>Future problems with function<\/li>\n\n\n\n<li>Problems with hospital admissions<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>What Does Grip Strength Have to Do With Longevity?<\/strong><\/h2>\n\n\n\n<p>High-quality research evidence has shown that grip strength is a reliable predictor of all-cause and disease-specific mortality. For example, <a href=\"https:\/\/www.nature.com\/articles\/s41598-024-80487-y\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">a large study<\/a> using data from more than 9,500 people in the United States (US) concluded that even the most basic measurement of grip strength <em>predicts<\/em> all-cause mortality.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.thelancet.com\/journals\/lancet\/article\/PIIS0140-6736(14)62000-6\/abstract\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">An international study<\/a> of 140,000 adults found that grip strength is a better predictor of cardiovascular disease and premature death than <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/what-is-high-blood-pressure-and-how-should-you-manage-it\">blood pressure<\/a>. The study found that a 5 kg (11 lb) reduction in grip strength is associated with a 16% higher mortality rate.<\/p>\n\n\n\n<p><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC3337929\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Another study<\/a> tested the grip strength of people aged 56 to 68 years in the 1960s and tracked them for the next 44 years. The researchers found that those who lived past 100 were 2.5 times more likely to have been in the top one-third in grip strength at the beginning of the study compared to those who died before age 80.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2026\/06\/Grip-Strength-02.png\" alt=\"\" style=\"width:100%;\"\/><figcaption class=\"wp-element-caption\">People in the top one-third of grip strength are 2.5 times more likely to live to 100.<\/figcaption><\/figure>\n\n\n\n<p>Why would this be? How could something as trivial as hand grip strength be so predictive of our overall health and lifespan? Well, <a href=\"https:\/\/onlinelibrary.wiley.com\/doi\/full\/10.1002\/jcsm.13110\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">a 2022 study<\/a> found that <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/how-to-prevent-and-reverse-sarcopenia\">overall muscular weakness<\/a>, as measured by low grip strength, is an independent indicator of our age acceleration, or our \u201cbiological age.\u201d Our biological age indicates how much our body has aged, regardless of our chronological age (our age based on how many years we\u2019ve been alive).<\/p>\n\n\n\n<p>Our biological age is measured by how much \u201cDNA methylation\u201d has occurred in our body. \u201cDNA methylation\u201d refers to patterns of how certain genes in your DNA have been switched on or off over time. These occur at a predictable rate over time, so doctors can see whether you are ahead of the clock in terms of aging (high biological age) or behind the clock (lower biological age) (see our article, <a href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/biological-age-vs-chronological-age-how-doctors-measure-aging-now\">\u201cBiological Age vs Chronological Age \u2014 How Doctors Measure Aging Now.\u201d<\/a>).<strong> <\/strong>The 2022 study found that hand grip strength is highly associated with your biological age; therefore, it predicts your health risks and remaining lifespan.<strong><\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>So What?<\/strong><\/h2>\n\n\n\n<p>So, the obvious question is: Will improving our grip strength reduce our risk of cardiovascular disease, mortality, and all the other health problems associated with grip strength? Well, many news outlets have suggested that may be so, but a review of the research evidence doesn\u2019t show any proof of that. Here\u2019s why.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><img decoding=\"async\" src=\"https:\/\/www.northwestpharmacy.com\/healthperch\/wp-content\/uploads\/2026\/06\/Grip-Strength-03.png\" alt=\"\" style=\"width:100%;\"\/><figcaption class=\"wp-element-caption\">Will increasing our grip strength increase our lifespan?<\/figcaption><\/figure>\n\n\n\n<p>Grip strength is a \u201cproxy\u201d measure for overall level of function and fitness. In other words, if someone has a good grip strength, they probably also have good overall muscle strength, which likely means they were active and took care of themselves. In other words, it\u2019s probably the genetics and lifestyle that led to the strong grip that reduces their risk of poor health, not the actual grip strength itself.<\/p>\n\n\n\n<p>So, based on the available evidence, grip strength is a <em>marker<\/em> of our overall health and fitness, not a <em>determinant <\/em>of our overall health. If we wish to reduce our risk of a long list of health problems and improve our life expectancy, we should concentrate on those things that contribute to our overall health and are known to reduce our risk of disease and death. This means simple things, like a healthful, calorie-restricted diet, <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/restless-sleep-causes-and-treatments\">restorative sleep<\/a>, regular physical activity, and achieving and <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/healthy-weight-loss-strategies\">maintaining a healthy body weight<\/a>. Learning to <a href=\"https:\/\/www.northwestpharmacy.com\/askthedoctor\/stress-reducing-superfoods\">manage stress<\/a> in a healthy way also goes a long way to reducing our health risks.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>Take-Home Message<\/strong><\/h2>\n\n\n\n<p>The 10\u2011second longevity test of hand grip strength is a consistent predictor of a number of health outcomes and lifespan. However, don\u2019t expect that simply improving your grip strength will improve your overall health and longevity. That requires improving your overall fitness and self-care.<\/p>\n<p><strong>References:<\/strong>\n<em>Nature Scientific Reports<\/em><br \/>\nBritish Broadcasting Corporation news<br \/>\n<em>The Lancet<\/em> medical journal<br \/>\n<em>Journal of Cachexia, Sarcopenia and Muscle<\/em><br \/>\n<em>Age<\/em> medical journal<br \/>\n<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hand grip strength is a simple measurement that can tell us about your upper limb muscle strength. It\u2019s a commonly used test in the overall assessment of health and function because it\u2019s cheap and easy to obtain. It can quickly evaluate muscle function as part of an overall physical examination. But is it correct to [&hellip;]<\/p>\n","protected":false},"author":45,"featured_media":5214,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[6],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\r\n<title>Grip Strength and Mortality: The 10\u2011Second Longevity Test - Health Perch<\/title>\r\n<meta name=\"description\" content=\"Grip strength predicts mortality, disease, and biological aging, but improving overall fitness and lifestyle\u2014not just grip\u2014extends longevity.\" \/>\r\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\r\n<link rel=\"canonical\" href=\"https:\/\/www.northwestpharmacy.com\/healthperch\/grip-strength-and-mortality-the-10-second-longevity-test\" \/>\r\n<meta property=\"og:locale\" content=\"en_US\" \/>\r\n<meta property=\"og:type\" content=\"article\" \/>\r\n<meta property=\"og:title\" content=\"Grip Strength and Mortality: The 10\u2011Second Longevity Test - 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