Experts pinpoint simple strength test that can predict early death

People who are overweight but have good muscle strength may be less likely to develop obesity-related heart, liver or kidney damage, new research has suggested. 

Despite a growing body of evidence that excess body fat can directly cause illnesses, from heart disease to diabetes, experts now say obese people with good grip strength may be less likely to die early, and are better protected against disease. 

Grip strength—which measures the force with which someone can squeeze an object—has long been considered a good indicator of physical health, with higher scores indicating a reduced risk of heart disease, arthritis and even certain cancers. 

Now researchers, from Pennington Biomedical Research Center, say it’s a ‘powerful, early sign of who is most at risk’ of developing obesity-related diseases among people with excess body fat.

Whilst obesity is defined as a body mass index (BMI) of 30 or higher, using an individual’s height and weight to assess their potential health risks, excess body fat refers to an abnormal build-up of fatty tissue that has an adverse affect on our health.

In the study researchers looked at 93,275 participants from the UK Biobank with excess body fat—also known as preclinical obesity—to determine the link between grip strength and the development of obesity-related health issues or death. 

They found that participants with a stronger hand-grip were significantly less likely to develop obesity and die during a follow-up period of just over 13 years.  

Dr Yun Shen, an expert in metabolic disease and study lead author, said: ‘This protective link was consistent in multiple checks using other muscle metrics, including the muscle-to-weight and lean-to weight ratios. 

‘Because grip strength is easy to measure and strength can be improved with weight training, the research points to a practical, low-cost way to identify at-risk individuals and to act early,’ he added. 

To test your grip strength at home, experts suggest attempting to grip a heavy weight or object—around three quarters of your bodyweight, for one minute straight without any interruptions. 

For the average man, this means selecting a weight that is around 85kg, while form women its 54kg. 

For men, 60 seconds should be easy enough, whilst 30 seconds is a reasonable target for women—with anything less than this indicating an increased risk of premature mortality.

Grip strength has long been used by doctors to identify patients at risk of developing various health problems early on, including cardiovascular disease and even dementia.

In 2016, research involving nearly 7,000 people by University College London found that those who had weaker grip strength at the start of the 17-year study had a higher-than-average rate of premature death from all causes.

Another analysis of previous research, with nearly 140,000 people, found that weak grip strength is a more accurate predictor for early death than high blood pressure, reported The Lancet in 2015.

And according to one study published in the Journal of Strength and Conditioning last year, those with the least muscle strength were almost 150 per cent more likely to die early.

To improve grip strength, the NHS advises performing muscle-strengthening activities that work all major muscle groups—including legs, hips, back,. abdomen, chest, shoulders and arms—at least twice a week. 

No specific amount of time is recommended, but exercises should be performed to the point at which another repetition would be difficult without help. 

These may include push ups, bicep curls, glute bridges, squats and tricep dips. 

It comes as new research has suggested that just five minutes of exercise twice a day can help boost heart health—especially for those who lead sedentary lifestyles. 

Scientists found that brief bursts of activity can significantly improve cardiovascular fitness, a key measure of how the heart, lungs and blood vessels deliver oxygen to the muscles. 

This effect was also true for obese people, suggesting that improving muscle strength could help protect against a number of obesity-related diseases. 

It comes as the British Liver Trust has estimated that metabolic dysfunction-associated steatotic liver disease (MASLD) may affect up to 40 per cent of people in the UK. 

People with MASLD have excess fat in their liver and one or more metabolic risk factors, which can include obesity, high blood sugar and high blood pressure.

Roughly one in four patients has a more advanced form called metabolic dysfunction-associated steatohepatitis, or MASH.

In this condition, fat buildup has led to inflammation, cell damage and, in some cases, liver scarring.

Up to 1 in 5 people with MASH will progress to cirrhosis — advanced, irreversible scarring of the liver — which can lead to liver failure and increase the risk of liver cancer.

When liver function starts to decline, though, patients can accumulate fluid in the abdomen, develop jaundice or experience confusion caused by a buildup of toxins in the bloodstream.