What Can Grip Strength Tell You About Overall Health?

Learn what grip strength is, how it affects your daily life and how to improve it.

By Emma Pitzl

If you struggle to open jars, twist doorknobs or turn the pages of a book, you’re not alone. These can be signs that your grip strength could use some support. A condition known as sarcopenia can cause grip strength to naturally decrease over time, according to StatPearls . A 2021 study in the Official Journal of the American Aging Association looked at more than 9,000 adults who demonstrated a progressive decline in grip strength after age 45 and the role activity can play to improve grip. Easy at-home exercises can help build and maintain grip strength.

Why grip strength matters

Grip strength comes in handy for everyday tasks, but it’s also tied to overall health, according to the Journal of Health, Population and Nutrition.

Grip strength may also help keep you sharp: Research in the Journal of Affective Disorders has shown a relationship between challenges affecting reasoning and grip strength.

In short: Grip strength isn’t just a sign of your physical ability. It can offer information about longevity and health span (the amount of time you’re able to move freely and live independently).

Illustration of a hand holding a water bottle

What weak grip strength looks like

Weak grip strength can affect all areas of your life. Watch for these signs:

Shaky or unstable grip
Trouble squeezing objects
Fatigue while holding items like books or kitchenware
Soreness after daily tasks like washing the dishes

Types of grip strength

Grip strength is divided into 3 types. Understanding each one can help you learn about specific areas that may need improvement.

1. Crush grip
Involves closing your fingers around an object and moving them in toward your palm. Think opening a door.

2. Pinch grip
Involves gripping an object between your fingers and thumbs. Think opening a snack bag.

3. Support grip
Involves holding an object for an extended time, especially with your fingers. Think carrying a bag with a handle.

How to improve grip strength

Weak grip strength doesn’t have to be a fact of life. Habits like exercise can help reverse the effects of age-related strength loss. A study in the Journal of the European Group for Research into Elderly and Physical Activity showed that resistance training is helpful for improving strength and muscle performance in healthy adults with sarcopenia. A 2025 BMC Geriatrics study suggested resistance training may even improve brain function.

The researchers recommend using a free weight that’s about half the maximum weight you can lift in a single try without help. Examples of exercises to improve grip strength include:

Doing wrist curls
Doing wrist circles
Doing bicep curls
Spreading your fingers open, using a rubber band for resistance
Squeezing a stress ball or hand gripper
Wringing a towel

How much resistance training do you need to see and feel improvements in grip strength? According to a 2025 review by Frontiers in Physiology, a solid routine looks like this:

6 sets of 15 exercises
16 repetitions per set
Tip: Choose an exercise from the diagram below to practice 3 times per week. You may begin to notice improvements after doing these consistently over time.

If you notice changes in grip strength, consider talking with your primary care provider (PCP). They can help determine next steps, which may include working with a physical therapist or personal trainer to build strength and support your ability to continue doing the activities you enjoy.

Grip strength in the real world: Examples and exercises

Explore this kitchen setup to see how grip strength comes into play, along with exercises that can help improve it.

Consult your provider prior to beginning an exercise program or making changes to your lifestyle or health care routine.

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This publication is for informational purposes only and does not replace the care or advice of a doctor. Always talk with a doctor before beginning any exercise program, therapy or medication. Plans are insured through UnitedHealthcare Insurance Company or one of its affiliated companies, a Medicare Advantage organization with a Medicare contract. Enrollment in the plan depends on the plan’s contract renewal with Medicare. This information is not a complete description of benefits. Contact the plan for more information. Limitations, copayments and restrictions may apply. Benefits, premium and/or copayments/coinsurance may change on January 1 of each year. UnitedHealthcare does not provide any assurances nor accept any responsibility or liability regarding the quality, nutritional value, or safety of the included recipes.