As women over 40, we know that recovery is just as important as the workout itself. But how can we objectively track our recovery and ensure we’re ready to train at full capacity?
I was listening to the podcast Mind Pump, and they were talking about testing grip strength prior to each workout to provide insight into how rested and recovered you are. I was instantly intrigued as tracking recovery is often very subjective and/or requires use of expensive devices and fitness trackers. After doing a little research on my own, I found out that indeed, measuring grip strength can provide insights into neuromuscular recovery, fatigue levels, and overall readiness to train.
So, let’s get into it.
What Is Grip Strength and Why Does It Matter?
Grip strength is a measure of how much force you can generate with your hand. While it might seem like a small detail, grip strength is actually correlated with overall muscle strength, nervous system function, and recovery. Studies have shown that a decline in grip strength can indicate fatigue, poor recovery, or even underlying health issues like sarcopenia (age-related muscle loss).
Grip Strength and Mortality Risk
Studies have found that individuals with higher grip strength tend to have a reduced risk of all-cause mortality. For instance, research published in the Journal of the American Medical Association indicated that among men aged 45 to 68, those with greater hand grip strength were less likely to experience functional limitations and disabilities 25 years later.
Similarly, a study reported by the Cleveland Clinic highlighted that better grip strength is linked to slower aging processes, including a decline in immune defense and improved resilience against diseases. Conversely, weaker grip strength may signal accelerated aging and a higher risk of chronic conditions.
Grip Strength as a Biomarker of Aging
Grip strength is increasingly recognized as a valuable biomarker of aging. It reflects not only muscle function but also overall vitality. The World Health Organization has identified grip strength as an indicator of vitality for aging populations.
Grip Strength as a Recovery Tool
Tracking grip strength over time can help determine whether your body has fully recovered from previous workouts. Research in Medicine has shown that grip strength can reflect neuromuscular function and recovery after physical exertion. A decrease in grip strength may indicate that your nervous system is still fatigued and that you may need additional rest before pushing through another intense session.
Another study in Clinical and Translational Science found that grip strength is closely linked to mitochondrial function—the energy-producing powerhouses of our cells. If your mitochondria are not fully recovered, you may feel sluggish, and your grip strength may decline. By tracking grip strength, you can gain insights into your body’s ability to generate energy efficiently.
How to Use Grip Strength to Dictate Workouts
Incorporating grip strength testing into your routine can help you make smarter training decisions. Here’s how:
- Measure Grip Strength Regularly – Use a hand dynamometer (a small device that measures grip force) at the same time each day, ideally before your workout. Compare your daily reading to your baseline.
- Identify Trends – If your grip strength drops by more than 5-10% from your usual reading, it could be a sign that your body hasn’t fully recovered. Consider adjusting your training intensity or taking a rest day.
- Adjust Training Accordingly – A strong grip strength reading? Go ahead with your planned workout. A significant drop? Opt for a lighter session, mobility work, or complete rest.
- Combine with Other Recovery Markers – While grip strength is a great tool, it works best when combined with other indicators like heart rate variability, sleep quality, and subjective feelings of fatigue.
Grip Strength Benchmarks
The guys on the Mind Pump Podcast reported that average and excellent grip strength levels for men and women were:
- Men
- Average: 105-113 pounds
- Excellent: >141 pounds
- Women
- Average: 57-65 pounds
- Excellent: >84 pounds
How to Measure Grip Strength
Grip strength is measured through a device called a hand dynamometer which is designed to assess the maximum isometric strength of the hand and forearm muscles. It is commonly used in clinical settings, sports science, and rehabilitation to evaluate muscle function, monitor recovery, and track overall strength levels. You can also purchase them online and they typically cost around $20-40.
How Does a Hand Dynamometer Work?
- The user squeezes the device with maximum effort for a few seconds.
- The dynamometer records the force exerted (usually in kilograms or pounds).
- Some digital models store data to track progress over time.
Why Is a Dynamometer Useful?
- Assessing Recovery: A drop in grip strength may indicate fatigue or inadequate recovery.
- Tracking Strength Gains: Regular testing can help monitor progress in strength training.
- Predicting Health Outcomes: Studies link grip strength to longevity, cardiovascular health, and overall muscle function.
The Bigger Picture: Supporting Recovery for Stronger Training
Optimizing recovery isn’t just about tracking grip strength. To ensure you’re recovering properly, focus on:
- Protein Intake – Prioritize high-protein, meals and snacks to support muscle repair.
- Hydration – Dehydration can negatively impact strength and recovery.
- Quality Sleep – Aim for 7-9 hours of restful sleep each night.
- Stress Management – High cortisol levels can slow recovery, making relaxation techniques like yoga or deep breathing essential.
Conclusion
Grip strength is a simple yet powerful tool that can help you monitor recovery, avoid overtraining, and optimize your workouts. By incorporating it into your fitness routine, you can ensure you’re training smarter—not just harder—so you can continue building strength and vitality well into your 40s, 50s, and beyond.
If you are looking for recommendations on exercises to help improve your grip strength, check out this blog post:
Why Grip Strength is Important in Women
Have you ever tracked your grip strength? Share your experience in the comments!
