Grip strength is one of the simplest signs of overall health in older adults. In a study of nearly 140,000 adults in 17 countries, each 5-kilogram (11-pound) drop in grip strength was linked to a 16% higher risk of death from any cause and a 17% higher risk of death from heart disease (Leong et al., The Lancet). Doctors in Europe treat a grip below 27 kg for men or 16 kg for women as a warning sign of muscle loss (EWGSOP2). The good news: grip responds to training at any age.
Grip is not really about your hands. It reflects your whole-body muscle, nerves and energy. That is why a squeeze test can say so much. This guide covers what the numbers mean, how to test your grip, and the exercises that help.
Why grip strength matters
The PURE study followed 139,691 adults ages 35 to 70 for about 4 years. People with weaker grips had higher rates of death, heart attack and stroke. Grip was a stronger predictor of death than systolic blood pressure in that study.
Grip does not cause these problems. It is a marker. A weak grip often means:
- Low muscle mass across the body, called sarcopenia
- Less ability to do daily tasks, like opening jars or carrying groceries
- Higher risk of falls and frailty
- Slower recovery after illness or surgery
Muscle loss speeds up after about age 60. Grip is often the first place you notice it.
The numbers doctors watch
The European Working Group on Sarcopenia in Older People (EWGSOP2) uses grip as the first test for sarcopenia:
| Group | Low grip strength |
|---|---|
| Men | Under 27 kg (about 60 lb) |
| Women | Under 16 kg (about 35 lb) |
Typical averages, from large population studies, run roughly:
| Age | Men (average) | Women (average) |
|---|---|---|
| 60 to 69 | About 35 to 40 kg | About 21 to 25 kg |
| 70 to 79 | About 30 to 35 kg | About 18 to 22 kg |
| 80 and up | About 25 to 30 kg | About 15 to 18 kg |
These are rough guides. Height, body size and hand size all matter. Your own trend over time matters more than one reading.
How to test your grip
The tool is a hand dynamometer. You squeeze it and it shows force in kilograms or pounds. Many physical therapists, doctors and some senior centers have one. Home models cost about $20 to $40.
How to test:
- Sit in a chair with your feet flat.
- Keep your upper arm by your side and your elbow bent at a right angle.
- Squeeze as hard as you can for 3 seconds.
- Rest 30 seconds. Do 3 tries with each hand.
- Write down the best score for each hand.
Test every 3 to 6 months at the same time of day. A drop of more than about 5% in a year is worth mentioning to your doctor.
No dynamometer? Notice daily signs. Trouble opening jars, carrying a gallon of milk or turning a key can point to a weaker grip.
Six exercises to build grip
Grip improves fastest when you train your hands and your whole body. Aim for grip work 2 to 3 days a week, plus full-body strength work. US guidelines advise muscle-strengthening activity at least 2 days a week for older adults (Physical Activity Guidelines).
- Ball squeezes. Squeeze a soft ball or therapy putty for 3 to 5 seconds. Do 10 to 15 per hand, 2 to 3 sets.
- Farmer’s carry. Hold a weight or a full grocery bag in each hand. Walk tall for 30 to 60 seconds. Rest and repeat 3 times. This is one of the best real-life grip builders.
- Towel wring. Roll up a damp towel and twist it both ways, like wringing it out. Do 10 twists each way.
- Finger spreads with a band. Put a rubber band around your fingers and open your hand against it. Do 15 reps. This balances the squeezing muscles.
- Wrist curls. Hold a light dumbbell or a can of soup, palm up, forearm on your thigh. Curl the wrist up and down 10 to 15 times.
- Dead hang (if your shoulders are healthy). Hang from a sturdy bar with feet touching the ground for support. Start with 5 to 10 seconds.
Safety tips
- Warm up your hands with a few minutes of easy movement.
- Stop if you feel sharp joint pain.
- If you have arthritis, use soft putty and lighter loads. A hand therapist can help.
- Ask your doctor first if you have heart disease, high blood pressure, or recent hand or wrist surgery.
Feed your muscles
Training works better with enough protein. Many experts suggest 1.0 to 1.2 grams of protein per kilogram of body weight a day for healthy older adults. For a 150-pound person, that is about 68 to 82 grams. Spread it over three meals.
Also keep vitamin D at a healthy level. Ask your doctor whether you need a blood test.
When to see your doctor
Talk to your doctor if:
- Your grip drops quickly over a few months
- You have numbness, tingling or pain in your hands
- One hand is much weaker than the other
- You also have weight loss, tiredness or falls
These can be signs of nerve problems, arthritis, thyroid issues or other treatable conditions.
A four-week starter plan
| Week | Grip work | Whole body |
|---|---|---|
| 1 | Ball squeezes and towel wring, 2 days | Sit-to-stands, wall push-ups, 2 days |
| 2 | Add farmer’s carry with light bags | Add step-ups or calf raises |
| 3 | Add wrist curls | Add a resistance band row |
| 4 | Increase carry time to 60 seconds | Retest your grip |
Common questions
What is a good grip strength for a 70-year-old?
Average is roughly 30 to 35 kg for men and 18 to 22 kg for women. Below 27 kg for men or 16 kg for women is considered low.
Can grip strength improve after 70?
Yes. Muscles and tendons respond to training at any age. Many people see gains within 8 to 12 weeks of regular practice.
Is grip strength really linked to how long you live?
Studies like PURE show a strong link. Grip is a sign of overall muscle and health, not a direct cause.
How often should I train grip?
Two to three days a week, with rest days between, plus full-body strength work.
Are store-bought hand grippers worth it?
They can help. Adjustable grippers and therapy putty are good. Farmer’s carries often help more in daily life.
Does Medicare cover grip testing or hand therapy?
A doctor or physical therapist may test grip as part of a visit. Medicare Part B covers medically needed physical or occupational therapy, with the $283 deductible and 20% coinsurance in 2026.
Written by Khasim Basha Shaik. I research senior health for readers and summarize official sources and published studies. I’m not a doctor or licensed health professional. Talk with your doctor before starting a new exercise plan. Last reviewed October 14, 2026.
Related guides
