A health newsletter for adults over 60 who want to live fully, stay engaged in life, and continue doing what they love!

Strong Hands, Strong Life: What Grip Strength Can Tell You

When you think of strength, your hands probably aren’t the first thing that come to mind. But research suggests they should be.

Grip strength isn’t just about opening jars or carrying groceries—it’s actually one of the most powerful predictors of overall health as we age. 

Doctors and researchers often use grip strength as a stand-in for total body strength, because it correlates closely with how well the rest of the body is functioning.

One large study published in The Lancet (2015) followed nearly 140,000 adults across 17 countries. It found that lower grip strength was linked to a higher risk of heart disease, stroke, and even early death—more so than blood pressure in some cases. That’s a big statement for something as simple as how hard you can squeeze.

Why does grip strength matter so much? Because it often reflects the health of your muscles, your nervous system, and your overall physical resilience. And the good news is: you can train it.

My Favorite Grip-Strengthening Exercise: The Farmer's Carry

If you want one exercise that gives you a lot of bang for your buck, farmer’s carries are it.

At its core, a farmer’s carry is simple: pick up something heavy and walk with it. (Make sure you keep your posture tall and your core engaged while doing this). This movement challenges your grip, core, posture, balance, and even cardiovascular system—all at once.

Here are a few ways to do farmer's carries:

• Grocery Bag Carry: Grab two sturdy bags with some weight in them (water bottles, books, soup cans) and walk around your kitchen or driveway for 30–60 seconds.

• Uneven Carry: Hold something heavy in just one hand. This forces your core to stabilize and builds anti-rotation strength.

• Bucket Carry: Fill a bucket or tote with a manageable weight and carry it like you’re hauling garden tools.

• Suitcase Walks: Use a dumbbell, kettlebell, or even a milk jug in each hand. Keep your shoulders down and your chest tall as you walk.

Start with short walks, and rest between rounds. The goal is to carry with control—not to race. 

Grip Gains in Everyday Life

You don’t need a workout to build grip strength. Everyday tasks can be strength training if you approach them with intention.

So next time you’re struggling to open a jar, instead of handing it off or reaching for a gadget, give it a real try. That effort—even if it’s tough—actually helps strengthen your hands. Same goes for carrying heavier grocery bags, wringing out wet towels, or twisting open bottles. These little moments add up over time.

Use them or lose them—and the good news is, you can always start using them again.

Why I Measure Grip Strength with New Clients

As a health and fitness coach who specializes in working with older adults, I use grip strength as one of my first assessments. It’s quick, non-invasive, and gives both me and my clients a snapshot of where their overall strength may be—and where we can improve.

If you're curious about your own grip strength, I’d be happy to offer a free grip strength check. It only takes a minute, and it might tell you more than you expect.

Your hands do a lot for you. Keeping them strong can help keep you strong—today and in the years ahead.

Start Your Freedom Journey

Want to strengthen your body, sharpen your brain, and improve your balance?

Togetherwon offers personalized, in-home fitness training tailored to your unique needs.

Call today to schedule your FREE introductory session, which includes a balance assessment and foundational exercises to get you started!

Dill Pickle Chicken Salad 

Here's the perfect recipe to give you a good reason to open that pickle jar! 

🥒 Ingredients

• 2 cups cooked shredded or diced chicken (rotisserie chicken works great)
• ½ cup plain Greek yogurt (or use half yogurt, half mashed avocado)
• ½ cup chopped dill pickles
• 2 tablespoons pickle juice
• 1 teaspoon Dijon mustard
• 1 stalk celery, diced
• 2 tablespoons red onion, finely diced (optional)
• Salt & pepper to taste
• Optional: fresh dill or chopped parsley for extra flavor

🥣 Instructions

In a medium bowl, mix Greek yogurt, pickle juice, mustard, salt, and pepper until well combined.

Stir in chicken, pickles, celery, and onion.

Taste and adjust seasonings. If you love pickles, splash in a little more pickle juice!

Chill for 10–15 minutes before serving to let the flavors mingle.

🥗 Serving Ideas

• Spoon onto romaine or butter lettuce leaves
• Pile on top of whole grain toast or a rice cake
• Serve alongside sliced cucumbers and cherry tomatoes for a light plate
• Wrap in a whole wheat tortilla with spinach for an easy wrap

Love Pickleball? 

Let’s Take Your Game to the Next Level.

Join a TogetherWON group class designed to boost your strength, balance, agility, and mental focus—all essential for becoming a better, more resilient player on the court.

As a participant, you'll also get access to the TogetherWON app with a daily workout plan to keep you moving between sessions.

Spaces are limited — call today! 

STAY IN THE GAME.

Email: Kristen@TogetherWon.com

Phone: 719-243-2877

Website: www.TogetherWon.com