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Grip Strength: A Simple Test With Powerful Insights for Midlife Women

longevity muscle Oct 05, 2025

When most women think about tracking their health, they think of blood pressure, weight, or cholesterol levels. But there’s another powerful, often-overlooked marker that offers a clear window into your vitality, longevity, and functional strength: grip strength.

Why Grip Strength Matters

Grip strength isn’t just about how firmly you can shake someone’s hand. It’s a simple, non-invasive test that reflects your overall muscle strength, bone health, metabolic resilience, and nervous system integrity.

Research consistently links lower grip strength with:

  • Reduced muscle mass and bone density

  • Slower metabolism, increased frailty, and loss of functional independence

  • Higher risk of cardiovascular disease and all-cause mortality

  • Cognitive decline and reduced quality of life in later years

For midlife women, grip strength becomes particularly relevant as muscle mass and bone density begin to decline more rapidly during the menopausal transition. Estrogen’s decline accelerates sarcopenia (muscle loss) and osteopenia, making strength maintenance a key strategy for healthy aging .

 

How to Test Your Grip Strength

The most accurate way to measure grip strength is with a handheld dynamometer — a small device you squeeze as hard as you can.

How to do it:

  1. Stand upright with your arm down by your side (not touching your body).

  2. Hold the dynamometer in your dominant hand.

  3. Squeeze as hard as possible for 3–5 seconds.

  4. Repeat 2–3 times and record the highest value (in kilograms).

This can also be repeated with the non-dominant hand for comparison.

 

What’s a Good Grip Strength for Women?

While individual variation exists, here are commonly referenced normative ranges for women :

Age Group Average (kg) Excellent Needs Improvement
20–29 30–34 kg ≥35 kg <25 kg
30–39 28–32 kg ≥33 kg <23 kg
40–49 26–30 kg ≥31 kg <21 kg
50–59 24–28 kg ≥29 kg <19 kg
60–69 22–26 kg ≥27 kg <17 kg
70+ 18–22 kg ≥23 kg <15 kg

Lower scores can signal declining muscle mass, neuromuscular function, or metabolic resilience — often before symptoms appear.

 

How to Improve Grip Strength Naturally

1. Strength Training with Resistance

Full-body resistance exercises such as kettle bell swings, deadlifts, rows, and farmers carries build both grip and global strength, supporting metabolic health and bone density .

2. Dedicated Grip Work

Simple, regular exercises — like hand grippers, towel wringing, bar hangs, or plate pinches — can significantly improve grip within weeks.

3. Optimise Nutrition

Adequate protein intake plus nutrients like magnesium, calcium, vitamin D3, K2, and collagen support muscle growth and bone strength . Sufficient hydration and electrolytes to support neuromuscular function.

4. Support Hormonal & Cellular Health

During menopause, interventions that support mitochondrial function and reduce inflammation (e.g., PEMF, red light therapy, restorative sleep) help maintain muscle tone and reflex integrity.

 

Test Your Grip Strength at the Midlife Reset Day Retreat

Grip strength is one of the functional vitality markers we’ll assess at the upcoming Midlife Reset Day Retreat. You’ll test your strength with a professional dynamometer, compare your results to healthy reference ranges, and learn practical ways to build muscle, bone, and resilience through midlife and beyond.

It’s a simple test — but it gives us powerful insights.

 

References

  1. Bohannon RW. Muscle strength: Clinical and prognostic value of hand-grip dynamometry. Curr Opin Clin Nutr Metab Care. 2015;18(5):465–470.

  2. Dodds RM et al. Grip strength across the life course: Normative data from twelve British studies. PLoS One. 2014;9(12):e113637.

  3. Celis-Morales CA et al. Grip strength as a biomarker of future health. J Epidemiol Community Health. 2018;72(9):860–866.

  4. Sternäng O et al. Grip strength and cognitive performance in older adults. Age Ageing. 2016;45(6):755–760.

  5. Roberts HC et al. A review of the measurement of grip strength in clinical and epidemiological studies. Age Ageing. 2011;40(4):423–429.

  6. Mathiowetz V et al. Grip and pinch strength: Normative data for adults. Arch Phys Med Rehabil. 1985;66(2):69–74.

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