Pilates Fitness Friday: Grip Strength and Why It Predicts More Than You Think
- Michael King
- May 22
- 2 min read
When people think about fitness, they often focus on obvious things such as stronger legs, a flatter stomach, better posture or improved flexibility. Rarely do people sit drinking their morning coffee wondering about the strength of their handshake. Yet grip strength has become an interesting area of research because studies have shown associations between grip strength and overall health, function and healthy ageing.
Grip strength is simply the amount of force the muscles of the hands and forearms can create. It sounds basic, but we use it constantly. Opening jars, carrying shopping bags, getting out of a chair, lifting luggage, holding onto handrails, gardening, lifting children or grandchildren, and even maintaining control during exercise all depend on the ability to grip effectively.
Research has shown that lower grip strength has been associated with reduced functional ability in older adults and may reflect wider changes in muscle strength and physical performance. Grip strength itself is not a magic predictor of health, and squeezing a tennis ball all day will not suddenly transform your life, but it can provide an interesting snapshot of overall physical function.
Within Pilates we probably work on grip strength more than people realise. Reformer straps, roll-down bars, push-through bars, handles and springs all require subtle control through the hands and arms. Even matwork involves supporting body weight through the hands in movements such as planks and side support work.
The interesting part is that Pilates does not simply focus on gripping harder. Joseph Pilates was interested in balanced movement. Excessive gripping often creates tension in the shoulders, neck and forearms. Many clients unknowingly hold unnecessary tension through the hands when exercising. They grip the handles as if hanging from the side of a cliff while the shoulders creep towards the ears and the breath quietly disappears.
Instead, the goal is controlled grip. Strong enough to create support and connection, but relaxed enough to avoid unnecessary tension travelling through the body. The hands connect into the arms, the arms connect into the shoulders and the shoulders connect into the centre. Nothing works in isolation.
Perhaps Fitness Friday this week is a reminder to pay attention to the smaller details. Strength does not always announce itself through large muscles or dramatic movements. Sometimes it quietly sits in the palm of your hand.
References
National Institute on Aging Research on muscle function and healthy ageing
British Journal of Sports Medicine Research on grip strength and health outcomes
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