Grip Strength Could Signal Health Risks
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When we think about healthy aging, we often focus on diet, exercise, and regular check-ups. But there’s a lesser-known measure that can reveal a lot about our overall health — the strength of our grip, and more specifically, the difference in strength between our two hands. Recent research from Japan shows that a large gap in hand-grip strength between the left and right hands might be linked to a higher risk of death in middle-aged and older adults.
What is Hand-Grip Strength Asymmetry?
Hand-grip strength is measured using a small device called a dynamometer. It checks how hard you can squeeze with each hand. Grip strength asymmetry means one hand is much stronger than the other. A little difference is normal because most of us have a dominant hand we use more. But when the difference is more than 20 percent, it is considered high asymmetry.
What the Study Found
Researchers followed 3,420 Japanese adults aged 40 and above for about 17 years. They divided participants into three groups:
- Symmetric (0 to 10 percent difference)
- Mild asymmetry (10 to 20 percent difference)
- High asymmetry (more than 20 percent difference)
The results were striking. Men with high grip strength asymmetry had a 40 percent higher risk of dying from any cause compared to men with symmetric grip strength. For women, the link was weaker but still present — especially when comparing just two groups (0–20 percent vs over 20 percent difference).
Why Might This Matter?
Grip strength is more than just a measure of muscle power. It reflects the overall health of our muscles, nerves, and even the brain. Large differences between hands might point to underlying problems such as:
- Reduced use or weakness in one limb
- Nerve or brain changes that affect muscle control
- Age-related muscle loss (sarcopenia)
- Chronic diseases that affect movement and coordination
In the study, high asymmetry was also linked to lower physical activity, more health problems like heart disease and high blood pressure, and higher body fat.
Practical Steps to Monitor and Improve Balance
While grip strength asymmetry is not yet a standard medical test, it is easy to measure and track. Here are some practical tips:
1. Check Your Grip Strength
You can ask a physiotherapist, sports trainer, or even some gyms to measure it for you. If you notice a big difference, it may be worth discussing with your doctor.
2. Train Both Sides Equally
Many of us unconsciously favor our dominant side. Include exercises that strengthen your weaker hand and arm, such as light dumbbell lifts, resistance band pulls, or even simple squeezing exercises with a soft ball.
3. Stay Physically Active
Regular strength training, walking, and activities that use both sides of the body — like swimming or yoga — can help maintain muscle balance.
4. Watch for Other Health Signs
If you also notice reduced walking speed, frequent fatigue, or trouble with coordination, seek a health check. These can be early signs of broader health issues.
The Takeaway
This research suggests that a large gap in grip strength between hands is not just a sports or fitness concern — it may be a warning sign of health risks, especially in older adults. By paying attention to muscle balance, staying active, and getting regular check-ups, you can take a simple step toward protecting your long-term health.