Grip strength during menopause: why it matters for healthy ageing and longevity

As women move through perimenopause and menopause, maintaining muscle strength becomes increasingly important. One of the simplest ways to assess overall muscle health is through grip strength testing, a quick measure that may provide valuable insights into healthy ageing, mobility and future health risks. Muscle strength is one of the most modifiable predictors of future health after menopause.

What is grip strength?

Grip strength refers to the force generated by the muscles of the hand and forearm when squeezing an object. While it may seem unrelated to menopause, research shows that grip strength is a reliable indicator of total body muscle strength and physical function.

During menopause, declining oestrogen levels can contribute to a gradual loss of muscle mass and strength, a process known as sarcopenia. Women may notice they struggle more with carrying shopping bags, opening jars, lifting grandchildren or recovering from physical activity. Reduced muscle strength can also impact balance, bone health and metabolic function.

Grip strength is commonly measured using a handheld dynamometer. You simply squeeze the device as hard as possible for a few seconds, and the result is recorded in kilograms. Grip strength is typically measured in both hands, with the highest value recorded or the results compared against age- and sex-specific reference ranges. For most people, the dominant hand is around 10% stronger than the non-dominant hand, although this can vary considerably.

What does it mean if you have low or high grip strength?

Low grip strength is associated with an increased risk of falls, fractures, frailty, cardiovascular disease and loss of independence later in life.

Conversely, higher grip strength is linked to better mobility, stronger bones, improved insulin sensitivity and healthier ageing. In fact, many researchers now consider grip strength to be a powerful predictor of overall health and longevity.

How can I improve my muscle strength?

The encouraging news is that muscle strength can be improved at any age. Resistance training, regular weight-bearing exercise, adequate protein intake and addressing factors such as sleep, stress and hormonal changes can all help maintain or improve muscle function during menopause.

Rather than focusing solely on weight, women in midlife should consider muscle strength as a key marker of health. Grip strength testing offers a simple, inexpensive way to monitor strength and identify opportunities to support healthy ageing, resilience and independence for years to come.

Are you preparing for menopause or navigating the transition? Understanding your muscle strength is just one piece of the puzzle. A personalised naturopathic consultation can help you protect muscle, bone, metabolic and cardiovascular health during midlife and beyond.

Website: www.kaybellingham.com

 References

Cruz-Jentoft AJ et al. Sarcopenia: Revised European consensus on definition and diagnosis. Age and Ageing. 2019;48(1):16–31.

Bohannon RW. Grip Strength: An Indispensable Biomarker for Older Adults. Clinical Interventions in Aging. 2019;14:1681–1691.

Soysal P et al. Handgrip strength and health outcomes: Umbrella review of systematic reviews. Journal of Cachexia, Sarcopenia and Muscle. 2021;12(4):953–964.

Greising SM et al. Emerging concepts in menopause and skeletal muscle. Physiology. 2020;35(1):34–43.

Collins BC et al. Oestrogen, skeletal muscle and healthy ageing in women. Sports Medicine. 2019;49(7):993–1005. [1] A Phase 3 Randomized Trial of Nicotinamide for Skin-Cancer Chemoprevention. Authors: Andrew C. Chen, M.B., B.S., Andrew J. Martin, Ph.D., Bonita Choy, M.Med., Pablo Fernández-Peñas, Ph.D., Robyn A. Dalziell, Ph.D., Catriona A. McKenzie, M.B., B.S., Richard A. Scolyer, M.D., +6, and Diona L. Damian, Ph.D.Author Info & Affiliations. Published October 22, 2015 N Engl J Med 2015;373:1618-1626 DOI: 10.1056/NEJMoa1506197 VOL. 373 NO. 17 Copyright © 2015 on Cancer Council Website