Happy Sunday!
I preach about strength training all the time - many of you
know by now that you need to strength train. There are many, many benefits of strength training but one of the MOST important ones is grip strength.
As we age, we lose muscle. This is called sarcopenia and it happens
when we stop using our muscles. The term "if you don't use it, you lose it" directly applies here. Our muscles will begin to atrophy (go bye bye) when our body recognizes that we don't use them that much.
'Muscle is very hard and demanding to keep on our bodies. I know a lot of women out there think when they start lifting
weights, POOF, you're magically going to start putting on all this muscle - that is bullshit and wrong. It's very freaking hard to put muscle on your body AND retain it...which is why our body will always want to get rid of it.'
This is why we want to be using our muscles as much as we can up until our last day
on earth is here. There are many studies showing 60, 70 and 80 year olds ability to STILL put on muscle. Yes, it may be harder, but not impossible.
Grip strength has a DIRECT association with strength training.
The stronger you get, the stronger your grip will get. Think about all those times you hear "my grandmother fell in the shower", "my dad fell getting out of the car", "my aunt fell down the stairs". Now, some of those times, grip strength may not help...BUT do you ever want that to be a reason you fell? Not me.
When people in general fall, grip strength is what helps you catch yourself. You stick your hand and arm out to try to "break" your fall. If your strong enough, you may be able to catch yourself or hold onto something really quick. If not, you'll find yourself heading towards the ground and maybe a disaster. If your grip strength is also strong enough, that landing won't be so hard on your body because you'll be able
to absorb that impact.
This study below showed how lack of grip strength was associated with cognitive decline:
Grip Strength and the Risk of Cognitive Decline and Dementia: A Systematic Review and Meta-Analysis of Longitudinal Cohort Studies
Lower grip strength is associated with more risk of onset
of cognitive decline and dementia despite of subtype of dementia. We should be alert for the individuals with poor grip strength and identify cognitive dysfunction early.
This study below shows that grip strength is considered a biomarker
for older adults:
Grip Strength: An Indispensable Biomarker For Older Adults
Consequently, the routine use of grip strength can be recommended as a stand-alone measurement or as a component of a small battery of measurements for identifying older adults at risk of poor health status.
Here are some exercises to improve your grip strength:
- Deadlifts
- Farmers carries
- Dead hang
- Farmers marches
- Pull ups/chin ups
- Squeezing barbells, kettlebells and dumbbells.
Takeaway: Just lift some heavy shit a few days per week. You'll get strong and your future self will thank you👍🏻.
