Grip strength
How hard you can squeeze - a quick measure of overall strength that’s closely linked to independence and longevity.
TypePerformance
HowSqueeze a handheld dynamometer 2–3 times with each hand.
How oftenOnce a year, or to track training.
BeforeNo preparation.
WhoAnyone - especially 50+.
Why your grip predicts your health
Grip strength reflects overall muscle strength. Lower grip tracks with frailty, falls and a shorter life - and it improves with strength training.
Muscle
“Am I losing strength?”
An easy early signal of muscle loss with age.
Signal
Recovery
“How am I after illness?”
Tracks recovery after illness or surgery.
Track
Improve it
“What should I do?”
Whole-body resistance training - not just grip exercises.
Action
Is it right for you?
Worth considering if…
- You’re 50+ and want to track strength.
- You’re recovering from illness.
- You want a simple longevity marker.
A better option if…
- You want a full-body strength picture - add a chair-stand test and body composition.
How it’s measured
Hand dynamometer
The standard tool; results in kg.
The full picture
What is it?
A measure of hand and forearm strength.
What type of test is it?
A performance test.
What does it measure?
Maximum squeeze force in kilograms.
Why might someone consider it?
It reflects overall muscle strength and predicts health outcomes.
Who is it most relevant for?
Adults, especially 50+.
How is it performed?
Squeeze a dynamometer as hard as you can.
How often might it be considered?
Yearly.
What can the result help you understand?
How your strength compares with norms for your age and sex.
What are its limitations?
It’s one muscle group; hand problems affect results.
What should it be viewed with?
Chair-stand, gait speed and body composition.
Where to get it
Through your provider
Many can be done in a regular check-up.
Physical therapists
Common in physio and rehab clinics.
At home
Some can be done safely at home - follow the instructions below.
Names are examples only, not endorsements. Your provider can often order the same test - and help interpret it.
Connected to
Questions to ask your provider
- Is my grip strength normal for my age?
Ziva Health
One test is a snapshot. Ziva shows the whole story.
Ziva brings your lab results, wearables and daily readings together - and Isabella tells you what’s changing and what to ask your provider next.
Refer Ziva to my provider / care team
Is your provider not on Ziva yet? Send them a link in under a minute - once they join, they’ll see your Grip strength result alongside your other trends and get alerts directly.
Refer my providerAlready seeing your provider?
Bring your Ziva 30-day report to your next appointment - your Grip strength result and daily trends in one view, so the conversation starts with the full picture.
Get my 30-day reportNo provider? Find a clinical partner
Being listed doesn’t mean everyone needs this test. Educational only — not medical advice. Results should be interpreted with a qualified clinician. ← Back to Know What to Test