Grip Strength

Grip strength basically tells you how strong your forearm muscles are. It is an indicator of muscular strength, representing the maximum force or tension generated by the forearm muscles. This metric serves as a valuable screening tool for assessing both upper body and overall strength. Its effectiveness is heightened when repeated measurements are conducted over time to monitor performance trends.
grip strengthgrip strength

Why your grip strength matters?

A strong grip is tied to a LONGER, and HEALTHIER life.


  • Higher handgrip strength is associated with lower blood pressure, lower triglycerides (a type of fat in the blood), lower blood sugar, and higher HDL (good) cholesterol.

- A study of American Journal of Preventive Medicine


  • The findings show that every 5kg decline in grip strength was associated with a 16% increased risk of death from any cause; a 17% greater risk of cardiovascular death; a 17% higher risk of non-cardiovascular mortality; and more modest increases in the risk of having a heart attack (7%) or a stroke (9%).

- The study, published in The Lancet

What's the average grip strength for males and females?

An Australian 2011 population-based study noted the following average grip strength numbers for males and females across different age groups:

average grip strength

Measure both your dominant and non-dominant hands to compare grip strength.

Factors that can influence your grip strength measurement include:

  • Your level of energy
  • The amount of hand usage during the day
  • Your overall health condition, whether you're feeling well or unwell
  • Any underlying health conditions that may impact your strength
grip strength measurement

How to measure grip strength?

Grip can be accurately measured using the ORIORI grip ball. It's highly sensitive at measuring hand strength.

Grip strength is highly dependable for providing insights into your overall health, including general fitness, disease and speed of recovery.

How to build grip strength?

Boosting grip strength is equally vital as enhancing major muscle groups such as biceps and glutes.

3 Major types of grip strength you can improve

It refers to the strength of your grip using both your fingers and palm.

This refers to how firmly you can pinch something between your fingers and thumb.

Support refers to how long you can hold onto something or hang from something.

How to do the training?

  • grip strength

    Hand clench

    Type of grip: crush

    How to do: Squeeze the ball using your fingers but not your thumb.

    Sections in ORIORI App:

    1) Grip strength testing

    2) Grip strength training (long holding/weight target)

    3) Grip games (power/speed/reaction）

  • finger pinch

    Pinch grip

    Type of grip: pinch

    How to do: Pinch the ball with different fingers and thumb.

    Sections in ORIORI App:

    1) Finger training

    2) ) Grip games (power/speed/reaction）

  • forearm training

    Arm workout

    Type of grip: support

    How to do: Hold the ball and raise/move the arm.

    Sections in ORIORI App:

    1) Hammer Curl

    2) Motion sensing games (power/speed/reaction）

What causes poor grip strength?

Poor grip strength can indicate muscle wasting or atrophy. Typically, this is due to wrong use of the hands and fingers, but it could also signify conditions such as peripheral neuropathy, cervical compression, brachial plexus syndrome, multiple sclerosis (MS), Parkinson's disease, or arthritis.

  • Inadequate nutrient intake or malnutrition;
  • Disuse/Misuse of hands, such as using computer/phone for long time in same posture;
  • Lack of arm workout leading to muscle loss associated with aging;
  • Diseases and Conditions: Ganglion cyst, Carpal tunnel syndrome, Cubital tunnel syndrome, Epicondylitis, Pinched nerve, Arthritis in the hands, Sarcopenia, Peripheral neuropathy, Multiple sclerosis, Stroke.