Your Grip Strength Might Be Telling You More Than Your Scale - Grip Strength and Sarcopenia in Women
- Michael Dilworth
- Nov 22, 2025
- 5 min read
If you’re a woman in your 40s, 50s, 60s or beyond, your handshake might be one of the most powerful health tests you’re not using.
I don’t mean a “firm handshake.” I mean real grip strength—measured by how hard you can squeeze a hand dynamometer.
As a coach who works with a lot of midlife and older women, I’m a huge fan of testing grip strength. It’s quick, painless, and research shows it tells us a lot about sarcopenia (age-related muscle loss), long-term health, and even how ready you are to train today.
What Is Sarcopenia (And Why Should You Care)?
Sarcopenia is the progressive loss of muscle mass and strength as we age. It’s recognized as a muscle disease because of how strongly it’s linked to:
Falls and fractures
Trouble getting up from chairs or off the floor
Loss of independence
Higher risk of hospitalization and early death
An international expert group (EWGSOP2) defines sarcopenia mainly by low muscle strength, backed up by low muscle mass and poor physical performance. Handgrip strength is one of their primary tests for spotting it. EWGSOP2 consensus
In simple terms:
If your grip strength is low for your age and sex, your risk is higher and it’s worth paying attention.
What Is a Good Grip Strength for Your Age?
Here’s a quick reference chart you can use to see where your grip strength falls compared to age-and sex-matched norms.
If you’re below the ‘weak’ cutoff, or if your numbers are dropping over time, that’s a sign we should push strength training, protein, and maybe talk with your doctor.
Age (years) | Men – Weak | Men – Normal range | Men – Strong (≥) | Women – Weak | Women – Normal range | Women – Strong (≥) |
18–19 | < 35.7 | 35.7 – 55.5 | > 55.5 | < 19.2 | 19.2 – 31.0 | > 31.0 |
20–24 | < 36.8 | 36.8 – 56.6 | > 56.6 | < 21.5 | 21.5 – 35.3 | > 35.3 |
25–29 | < 37.7 | 37.7 – 57.5 | > 57.5 | < 25.6 | 25.6 – 41.4 | > 41.4 |
30–34 | < 36.0 | 36.0 – 55.8 | > 55.8 | < 21.5 | 21.5 – 35.3 | > 35.3 |
35–39 | < 35.8 | 35.8 – 55.6 | > 55.6 | < 20.3 | 20.3 – 34.1 | > 34.1 |
40–44 | < 35.5 | 35.5 – 55.3 | > 55.3 | < 18.9 | 18.9 – 32.7 | > 32.7 |
45–49 | < 34.7 | 34.7 – 54.5 | > 54.5 | < 18.6 | 18.6 – 32.4 | > 32.4 |
50–54 | < 32.9 | 32.9 – 50.7 | > 50.7 | < 18.1 | 18.1 – 31.9 | > 31.9 |
55–59 | < 30.7 | 30.7 – 48.5 | > 48.5 | < 17.7 | 17.7 – 31.5 | > 31.5 |
60–64 | < 30.2 | 30.2 – 48.0 | > 48.0 | < 17.2 | 17.2 – 31.0 | > 31.0 |
65–69 | < 28.2 | 28.2 – 44.0 | > 44.0 | < 15.4 | 15.4 – 27.2 | > 27.2 |
70–99 | < 21.3 | 21.3 – 35.1 | > 35.1 | < 14.7 | 14.7 – 24.5 | > 24.5 |
Why Grip Strength Matters So Much
1. It predicts real-world outcomes
Large studies show that lower grip strength is linked to:
Higher risk of dying from any cause
Higher risk of heart disease and stroke
Greater chance of disability and losing independence
Because of this, some authors have proposed grip strength as a “new vital sign” – right alongside blood pressure and heart rate. Vaishya et al., 2024 – Hand grip strength as a new vital sign
2. It reflects whole-body muscle health
You’re only squeezing with your hands, but grip strength behaves like a proxy for overall muscle function and health. A 2024 review describes handgrip strength as a simple, widely used indicator of general muscle strength and physical status. Quattrocchi et al., 2024 – HGS in health applications
If grip is weak for your age and sex, it often means your whole muscular system is underpowered – which affects everything from balance and posture to metabolism and bone health.
Why This Is Extra Important for Women in Midlife - Grip Strength and Sarcopenia in Women
Around perimenopause and menopause, women experience a perfect storm:
Estrogen drops
Muscle mass and strength decline faster
Body fat shifts toward the midsection
Fatigue, aches, and stiffness become more common
A 2022 review on sarcopenia in menopausal women points out that this is a high-risk window for accelerated muscle loss – but also a powerful time to intervene with strength training and good nutrition. Buckinx & Aubertin-Leheudre, 2022 – Sarcopenia in menopausal women
When I test grip strength in a woman in her 40s–70s, I’m not just checking “gym strength.” I’m asking:
How are your muscles aging, and what can we do right now to keep you strong, mobile, and independent?
Can Grip Strength Tell You How Ready You Are to Work Out?
Beyond long-term risk, grip strength can also act as a small readiness signal.
In older adults, lower grip strength and weaker grip endurance are linked with higher self-reported fatigue and poorer daily function. Bautmans et al., 2007 – Grip, fatigue & function
In sports, some coaches use daily grip testing to monitor fatigue. A recent review lists handgrip among tools used to track in-vivo fatigue in athletes. Dindorf et al., 2023 – Monitoring fatigue in sport
But it’s not perfect. A 2025 study in national-level basketball players found daily grip readings didn’t change much across the training week and weren’t great as a solo readiness tool. Ruscello et al., 2025 – Grip readiness in basketball
So what do we do with that?
Grip strength isn’t a magic “yes/no” workout button – but big drops from your normal can be a yellow flag that you may be more fatigued or stressed than usual.
A simple pre-workout grip check
Measure before your warm-up
2–3 squeezes per hand with a dynamometer
Record the best value
Establish a personal baseline over a few weeks
Compare today to your baseline
If today’s numbers are similar and you feel okay → train as planned.
If grip is ~5–10% lower and you feel exhausted or sore → keep the session, but:
Lower the loads
Focus on technique, mobility, or walking
Drop a set from each exercise
If grip stays low for days or weeks → look at sleep, stress, nutrition, and talk with your doctor if you’re also feeling unusually weak or unwell.
Use grip with your feelings, not instead of them How you slept, your mood, joint pain and overall stress still matter more. Grip is just one more data point to help you train smarter, not softer.
How I Use Grip Strength With Clients
With my 40–70+ clients, grip strength is one of our core tests:
We measure it at the start and every 8–12 weeks.
We watch the trend alongside how you feel, how your other lifts move, and how daily life feels (stairs, groceries, getting off the floor).
If grip is low, we lean into:
Full-body strength training 2–3x/week
Pulls and rows (bands, cables, dumbbells)
Loaded carries (farmer walks, suitcase carries)
Gradual, safe progression over time
You don’t have to become a powerlifter. You do want to stay strong enough to carry your life, not just your gym bag.
What You Can Do Next
Get your grip tested – by a trainer, PT, or with your own dynamometer.
Commit to strength training – 2–3 times per week, focusing on big movements (squats/sit-to-stands, hinges, pushes, pulls, carries).
Feed your muscles – prioritize protein and overall quality nutrition, especially post-menopause.
Use grip as feedback – not judgment. A low number isn’t failure; it’s your body asking for better training, recovery, and support.
Your handshake isn’t just a greeting.
It’s a small window into your future strength, independence, and readiness to train today.
Get the dynamometer that I use here:
Grip Strength and Sarcopenia in Women
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