Longevity Marker
Grip Strength Assessment
Grip and forearm strength is a powerful, science-backed indicator of overall health, strength, and longevity. A dead hang measures grip endurance relative to body weight, which is more functionally relevant than absolute grip force for activities of daily living. For this, you'll need an overhead bar that you can hang from without having your feet touch the ground. For reference, peak grip strength typically occurs at ages 30–39, according to data reviewed across 69 countries. A "good" score depends on your age and sex.
5 min All Levels
Grip Strength
Exercises
1
Warm Up
Stretch your arms, shoulders, wrists, hands, and back.
2
Preparation
Stand beneath the bar and prep your timer: (The timer has a built-in 10 second countdown so that you can press start, then set up and begin your hang once the time starts counting up).
3
Begin
Reach up and grip the bar with an overhand (pronated) grip shoulder-width apart — palms facing away from you, thumbs wrapped around the bar, hanging with your arms fully extended for as long as you can.
4
Termination Criteria and Common Form Errors
End the test if: One or both hands release the bar fully or any part of the body touches the ground.
Avoid: Hooking your fingers without wrapping your thumbs around the bar, excessive elbow bend (this makes it a partial flexed-arm hang)
Why It Matters
Monitoring hand grip and isometric strength lets you track strength changes over time, which correlate with many long-term health outcomes.