Can You Still Open a Jam Jar?

Why Grip Strength Matters More Than You Think

You probably don’t spend much time thinking about your grip strength. Unless you’ve recently struggled to open a stubborn jam jar, or noticed your hands fatiguing when carrying shopping bags, it’s easy to overlook.

But here’s the truth: grip strength is far more than just a party trick or a convenience in the kitchen. It’s increasingly recognised as one of the most reliable markers of health, independence, and even longevity.

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Strengthening hand grip with a tennis ball exercise.

What Exactly Is Grip Strength?

Grip strength is a measure of how much force your hand and forearm muscles can produce. On the surface, it might sound like a test of hand strength only, but it’s actually a powerful reflection of overall muscle quality, resilience, and how well your body is aging.

When your grip weakens, it can signal more than just trouble opening jars. Low grip strength has been linked to frailty, reduced mobility, higher risk of falls, poor metabolic health, cardiovascular disease, cognitive decline, and even depression. In fact, research suggests grip strength is an even stronger predictor of premature death than blood pressure.

Why Women Should Pay Attention

Grip strength naturally declines with age, but women face a steeper drop after menopause. Lower estrogen levels accelerate muscle loss, which means a woman’s grip strength (and overall strength) can fall faster in her 50s and 60s.

To put this into perspective:

• Women typically peak at around 70–75 pounds of grip strength in their 30s.

• By their 60s, many are down to 50–55 pounds or less.

• A grip strength of below 44 pounds (20 kg) in women over 60 is considered low and is linked to higher risks of disability, frailty, and loss of independence.

The Bigger Picture

Why does this matter so much? Because muscle isn’t just about movement, it’s an active organ that protects your metabolic health. Strong muscles help regulate blood sugar, preserve bone density, support brain health, and even improve resilience against illness. Weak muscles, on the other hand, leave you more vulnerable to everything from fractures to diabetes.

How to Test Your Grip Strength

The gold standard test uses a hand dynamometer, a device that measures your maximum grip force. But you don’t need expensive equipment to get a sense of where you stand. A simple at-home check is the “squeeze test”: grab a tennis or stress ball, squeeze it as hard as you can, and see how long you can hold the squeeze before your grip fatigues. Being able to maintain a strong squeeze for 15–30 seconds is a solid benchmark.

How to Improve Grip Strength (and Protect Your Health)

The good news? Grip strength is trainable at any age. Here are some simple ways to build it:

• Squeeze and hold: Use a tennis ball or stress ball and work up to longer holds.

• Wrist curls: Sit with your forearm on your lap, palm up, holding a can or light weight. Slowly curl your wrist upward, pause, and lower back down.

• Carry more: Groceries, kettlebells, or even a heavy tote bag. Carrying loads naturally strengthens grip.

• Resistance training: Push, pull, squat, and lift. Building strength throughout your body will also improve grip.

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And remember, movement matters. Simply being more physically active helps maintain not only grip strength but also your entire musculoskeletal system.

The Menopause Hub's' Last Word

If you want to stay strong, independent, and healthy as you age, don’t ignore your grip strength. It’s one of the simplest and most telling indicators of how well your body is holding up, and the best part is, you can improve it at any stage of life.

So, the next time you open a jam jar with ease, know that it’s more than just a win in the kitchen, it’s a sign your health is literally in your hands.