Forget your bench press. Two less glamorous numbers, grip strength and VO2 max, are among the strongest fitness-based predictors of how long and how well you'll live.
// 01Why it works
- Grip strength. The PURE study followed nearly 140,000 adults in 17 countries. Every 5 kg drop in grip strength was linked to a 16% higher risk of death from any cause, and grip predicted death better than systolic blood pressure.
- VO2 max. In more than 120,000 patients who did treadmill tests, higher cardiorespiratory fitness was tied to lower long-term mortality, with no upper limit to the benefit. Being in the lowest fitness group carried a risk comparable to or greater than smoking or diabetes.
- Caveat: these are associations. A stronger grip is likely a marker of overall strength and activity, not a magic lever by itself.
How to do it this week
- Test your grip: an inexpensive hand dynamometer gives you a number to track. Test both hands and take the best of three.
- Train your grip: do farmer's carries and dead hangs from a pull-up bar, and pull heavy without straps.
- Estimate your VO2 max: many running watches estimate it, or use a timed 1.5-mile run or 12-minute test. Watch the trend, not the absolute value.
- Raise your VO2 max: once a week, do 4 × 4 minutes hard (about 90% of max heart rate) with 3 easy minutes between. Make your other cardio easy.
Bottom line: strong hands and a big engine are a rough proxy for a body that ages well. Test them twice a year.
Not medical advice. Talk to a doctor before changing your training if you have a health condition or are new to exercise. See the full disclaimer.
Sources
- Leong DP et al. Prognostic value of grip strength: the PURE study. Lancet, 2015. PubMed 25982160
- Mandsager K et al. Cardiorespiratory fitness and long-term mortality among adults undergoing treadmill testing. JAMA Netw Open, 2018. PubMed 30646252
- Helgerud J et al. Aerobic high-intensity intervals improve VO2max more than moderate training. Med Sci Sports Exerc, 2007. PubMed 17414804