At around 55 years old, you may start to notice the loss of muscle strength throughout the body but many feel it first in their grips. Opening cans, holding to the golf club, and using different equipment around the house can start to become more challenging.
This loss of strength is typically associated with sarcopenia which is a decrease in muscle mass associated with age.
There is quite a bit of research out there suggesting that grip strength should be included in your yearly physicals just like heart rate, blood pressure and other biometric as they are predictors of long term health and risk factors.
Why?
According to research in the Clinical Invention of Aging “Decreases in grip strength correlates with all-cause and disease-specific mortality, future function, bone mineral density, fractures, cognition and depression, and problems associated with hospitalization.”
Another in Study in the Journal of the American Medical Association found “Among healthy 45- to 68-year-old men, hand grip strength was highly predictive of functional limitations and disability 25 years later. “
There are many more articles mentioning similar outcomes with decreases in grip strength.
What to do about it?
Remove straps or other grip aids that may be encouraging weakness
Train your grips often.
Lift heavy! Now this doesn’t mean to go out and crush yourself. Moderate to intense resistance training not only strengthening your grips but increase bone density and more
Use different grip building tools. There are many on the market but you can cut tennis balls in half and place them on the equipment grip. We also love doing bottoms up version of pressing with kettlebells
Squeeze your grip. WIth any lift or exercise focus on giving that bar or handle a good strong squeeze.
Need help getting Summer ready? We are now enrolling in our 6 weeks to summer Nutrition Coaching and Training program. If you are interested in learning more email Colin at cmccullough@adirondackclub.com.
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