Grip Strength: A Simple Measure That Says a Lot About Aging Well in Midlife

When we think about aging well, most of us focus on things like weight, energy levels, or how we look in the mirror. But what if one of the most powerful indicators of healthy aging was something far simpler — and often overlooked?

Grip strength.

Recently, I purchased an electronic hand dynamometer — a small device that measures grip strength. I didn’t buy it out of fear or to “pass a test,” but out of curiosity and empowerment. This idea was inspired by Dr. Vonda Wright’s book Unbreakable, where she discusses evidence-based markers of resilience and longevity in midlife.

One of those markers? Grip strength.

Why Grip Strength Matters More Than You Think

Grip strength isn’t just about having strong hands. Research consistently shows that grip strength is closely linked to:

• Overall muscular strength

• Bone density

• Functional independence

• Risk of age-related illness

• Morbidity and mortality as we age

  
  

In fact, grip strength is often used as a proxy for total-body strength and resilience. When grip strength declines, it can signal broader losses in muscle mass, coordination, and physical capacity.

In other words, grip strength offers a quick snapshot of how well your body is aging — not just how it looks.

A Shift From Aesthetics to Function

One thing I deeply appreciate about Dr. Wright’s work — and what resonated with me personally — is the shift away from aesthetics and toward function. Midlife isn’t about shrinking, restricting, or obsessing over the scale. It’s about staying capable.

Can you carry groceries with ease? Can you open jars, lift luggage, or support yourself if you stumble? Can you maintain independence, confidence, and mobility for decades to come? Grip strength plays a role in all of that.

Why This Matters Especially for Women in Midlife

For women, midlife often comes with hormonal changes that impact muscle mass, bone density, and recovery. Without intentional strength-building habits, muscle loss can accelerate — quietly but significantly.

That’s why objective markers like grip strength can be so valuable. They give us information, not judgment. They help us intervene early rather than react later.

Improving grip strength isn’t about obsessing over numbers — it’s about using data to support smarter choices.

How We Support Grip Strength (and Overall Strength)

The good news? Grip strength is trainable. It improves when we support the body through:

• Consistent strength training

• Adequate protein intake

• Proper nutrition and hydration

• Daily movement and functional exercises

• Recovery, sleep, and stress management

Grip strength becomes a reflection of how well we’re supporting the body as a whole.

Midlife Is a Strength-Building Season

Testing my grip strength was a reminder that aging well is intentional. It’s not about perfection or comparison — it’s about awareness and action.

Midlife isn’t a slowdown. It's a recalibration. A season where strength, resilience, and longevity take center stage.

When we focus on what our bodies can do — not just how they look — everything changes.

And sometimes, it starts with something as simple as a firm grip.

Midlife is a Strength-Building Season!