#011 - More than a strong handshake
When we think about fitness after 40, we often focus on walking more, eating better, and keeping the heart healthy — all great goals. But one underrated marker of health and vitality that deserves your attention is grip strength.
Yes — your handshake, your ability to open a jar, or carry heavy shopping. That kind of strength.
Why does grip strength matter?
Studies have shown that grip strength is more than just a reflection of hand and forearm power. It's a reliable indicator of overall muscle strength, nervous system function, and even long-term health outcomes. In fact, lower grip strength has been linked to:
Higher risk of cardiovascular disease
Increased likelihood of falls or fractures
Greater risk of age-related decline and mortality
Increased in cognitive decline and dementia
It’s so telling that some researchers and clinicians have proposed using grip strength as a "vital sign" — just like blood pressure or resting heart rate — to assess someone’s overall functional health.
What does it say about you?
Grip strength reflects more than fitness — it tells us about how well your body is aging. It gives clues about your muscle mass, coordination, bone health, and even resilience. If grip strength is declining, it can be an early red flag that your body needs more support — more strength training, better nutrition, or recovery.
And the good news?
Grip strength is trainable. Just like you can improve your walking pace or lift heavier weights, you can increase your grip strength — and in doing so, you support your overall vitality and independence.
How to train it:
You don’t need fancy equipment or hours in the gym. Here are simple ways to start:
Carry your groceries without a trolley or assistance
Weighted carries are a cheat code- farmer walls (walk while holding weights at your sides), suitcase carries (when the weight is loaded on one side) and sled pulls (pulling along a heavy source of resistance)
Hang from a pull-up bar (even partial hangs help)
Pull ups/chin ups- even assisted can be great for building grip strength align with lat and upper back development
Use hand grippers or squeeze a tennis ball while watching TV
Try deadlifts or rows with a challenging weight
Think of grip training as future-proofing your body. It’s not about having a crushing handshake or making mums over 40 fall at the knees with the amount of shopping you can carry— it’s about keeping your body strong, functional, and resilient for years to come.
We don’t need to panic or start looking to hold anything in site, subtle exposure to exercises and load a few times a week in a consistent routine can play a significant impact in protecting your body for what lies ahead.
James Royle - Head of Programming