Stronger Hands, Longer Life: The Surprising Connection

In a world obsessed with youthfulness and longevity, the pursuit of a longer, healthier life often leads us to explore various strategies, from diet and exercise to mindfulness and genetics. But could something as seemingly simple as grip strength be a key predictor of our lifespan? Recent research suggests that it just might be. In this week’s issue of Harder To Kill, we will delve into the compelling evidence linking grip strength to longevity, explore the methods men can use to enhance their grip strength, and provide reference ranges of strength by age for men over 50.

The Research Behind Grip Strength and Longevity

The idea that grip strength is associated with longevity is not a new concept, but the recent surge in scientific studies has reinforced its significance. Several prominent studies have provided compelling evidence of this correlation:

1. The Prospective Urban Rural Epidemiology (PURE) Study (2015)

The PURE study is one of the most extensive and influential studies examining the relationship between grip strength and mortality. The research involved over 140,000 participants from 17 countries. Researchers found a strong correlation between lower grip strength and a higher risk of mortality. Specifically, they concluded that each 5 kg decrease in grip strength was associated with a 16% increase in the risk of death from any cause. More on the study here.

2. BMC Geriatrics Study (2023)

A study by Jeong, W., Moon, J.Y. & Kim, JH showed that both absolute and relative Hand Grip Strength (HGS) were inversely associated with the risk of all-cause mortality; a higher absolute/relative HGS was associated with a lower risk of all-cause mortality. Moreover, these findings highlight the importance of improving HGS to alleviate the burden of adverse health problems. More on the study here.

3. The UK Biobank Study (2018)

The UK Biobank study is one of the largest ongoing health research projects globally, involving half a million participants. A 2018 study using this dataset showed that grip strength was inversely associated with all-cause mortality. Lower grip strength was associated with a higher risk of all-cause dementia incidence and mortality, independent of important confounding factors. More on the study here.

These studies, among others, provide robust and consistent evidence supporting the link between grip strength and longevity. While the exact mechanisms behind this correlation are not yet fully understood, it's clear that maintaining or improving grip strength can have a positive impact on overall health and longevity.

My unscientific common sense conclusion: The stronger you are, the harder you are to kill.

Increasing Grip Strength: Methods for Men

Now that we've established the importance of grip strength in relation to longevity, let's explore how men can enhance their grip strength. A firm handshake not only leaves a lasting impression but may also contribute to a longer life. Here are some effective methods to improve grip strength:

1. Dead Hang:

Dead hangs are a fantastic exercise for strengthening your grip, as well as your upper body and core. They can also improve your shoulder health and range of motion. They involve hanging from a pull-up bar or other sturdy horizontal object. Here are some guidelines for different levels of performance:

• Beginners: 10-30 seconds

• Intermediate: 30-60 seconds

• Advanced: 1 - 2 minutes

• Elite: > 2 minutes

Gradually increasing the time you spend hanging can help you build grip strength progressively.

We test this monthly in the Argent Alpha Athlete (A³) Standards. Most of the Men who have been following our training for over 6 months have achieved the Elite level (including one of our guys who is 68).

2. Deadlift:

Deadlifts are a compound exercise that targets multiple muscle groups, including the forearms and grip. Start with a weight that challenges you but allows for proper form. Aim for 3-4 sets of 6-8 repetitions. As you get stronger, gradually increase the weight. It’s always a good idea to work with a trainer who can coach you on form.

3. Farmer's Carry:

This exercise mimics carrying heavy objects, which is a real-world application of grip strength. Hold a dumbbell or kettlebell in each hand (or use a trap bar if the weight exceeds the total of your dumbbells or kettlebells) and walk for a set distance or time. Aim for 3-4 sets of 40-60 seconds. As your grip improves, increase the weight or duration.

Argent Alpha members who have achieved Level IV in the A³ Standards carry their body weight for 1:00.

4. Grip Strengthening Tools:

Consider using grip strengtheners or grip balls to target your hand and forearm muscles directly. These tools allow you to perform resistance exercises specifically designed to enhance grip strength. Use them regularly to see improvements.

5. Rock Climbing:

Rock climbing is an engaging and fun way to build grip strength. It challenges your hands and fingers in various ways and can lead to significant improvements in your grip strength over time. Joining a climbing gym or seeking outdoor climbing opportunities can be both physically and mentally rewarding. If you read the article on doing hard things, this activity might be a good one to try.

6. Hand and Wrist Exercises:

Incorporate specific hand and wrist exercises into your routine. Squeezing a stress ball, using a hand gripper, or doing wrist curls with a light dumbbell can all help strengthen the muscles responsible for grip.

Reference Ranges of Strength by Age for Men Over 50

Understanding how your grip strength compares to others in your age group can provide valuable insights into your overall health and longevity potential. Here are reference ranges for grip strength by age in men over 50, based on data from a study published in the Journal of Hand Surgery (using a calibrated digital hand dynamometer):

• Age 50-54: The 25th percentile had a grip strength of approximately 38 kg (84 lbs), while the 75th percentile had a grip strength of around 49 kg (108 lbs).

• Age 55-59: The 25th percentile had a grip strength of about 35 kg (77 lbs), while the 75th percentile had a grip strength of about 47 kg (103 lbs).

• Age 60-64: The 25th percentile had a grip strength of approximately 32 kg (70 lbs), while the 75th percentile had a grip strength of roughly 46 kg (101 lbs).

• Age 65-69: The 25th percentile had a grip strength of around 30 kg (66 lbs), while the 75th percentile had a grip strength of about 45 kg (99 lbs).

• Age 70-74: The 25th percentile had a grip strength of approximately 28 kg (62 lbs), while the 75th percentile had a grip strength of approximately 43 kg (94 lbs).

It's important to note that these are approximate values and individual variation exists. Regular strength training and grip-strengthening exercises can help men over 50 maintain or improve their grip strength and overall physical well-being.

Low cost electronic hand dynamometers are widely available. The one I use (pictured below) is from Amazon.

In conclusion, the research supporting the correlation between grip strength and longevity is robust and compelling. Studies like the PURE study, the BMC Geriatrics Study, and the UK Biobank study consistently demonstrate that individuals with stronger grip strength tend to live longer and healthier lives.

Men looking to enhance their grip strength can employ various methods, including dead hangs, deadlifts, farmer's carries, grip strengthening tools, rock climbing, and specific hand and wrist exercises.

Additionally, understanding reference ranges of strength by age can help men over 50 gauge their grip strength's relative health and set goals for improvement.

Ultimately, a firm handshake may not only make a good first impression but could also be an indicator of a longer and healthier life.

The 4th quarter of 2023 is fast approaching. You could be a whole new Man by Christmas and go into 2024 with momentum if you start making changes today (and avoid the extra 5-10 lbs gained from the holidays).

The first step is completing a short form. You’re invited to join us.