Why We are NOW Including Grip Strength in Your Baseline Consultation

At Mito Core, every baseline assessment is designed to uncover how your body is truly functioning, not just how it feels. One of the simplest yet most insightful measures we use is grip strength.

Grip strength isn’t just about how firmly you can squeeze a dynamometer. It’s a simple, non-invasive test that reflects your muscle strength, bone density, metabolic resilience, and nervous system integrity. Because it’s influenced by both muscle quality and neural activation, it provides a direct window into cellular and mitochondrial function.

Why Grip Strength Matters

Research consistently shows that lower grip strength is associated with:

• Reduced muscle mass and bone density

• Slower metabolism, increased frailty, and loss of functional independence

• Higher risk of cardiovascular disease and all-cause mortality

• Cognitive decline and reduced quality of life in later years

At Mito Core, we value grip strength because it integrates multiple body systems. A weak grip may indicate early mitochondrial inefficiency, low muscle mass, poor nutrient status, or neurological stress — all of which we can objectively address through testing and targeted interventions.

Grip Strength and Brain Function

Recent research has demonstrated a strong link between physical strength and cognitive performance. Individuals with higher grip strength show:

• Better verbal reasoning, memory, and processing speed

• Greater grey matter volume in the brain regions associated with learning and motor control

• Lower rates of depression and anxiety

This connection reflects the way the motor cortex and cognitive centres of the brain communicate. When muscles contract, they release myokines such as BDNF (Brain-Derived Neurotrophic Factor), which support neuroplasticity and healthy brain ageing.
In short, stronger muscles help sustain a sharper mind.

How We Use Grip Strength at Mito Core

1. Baseline functional marker – provides an at-a-glance picture of cellular energy and neuromuscular coordination.

2. Tracking tool – measurable improvements over time show the impact of your personalised program.

3. Predictive indicator – low grip strength can signal early decline in mitochondrial performance, cognitive function, or metabolic health.

4. Motivational feedback – clients enjoy seeing their progress in a tangible, trackable metric.

in kilograms (kg) for combined score (Left + Right)

Interpretation:

• Excellent: Reflects high neuromuscular efficiency, strong muscle quality, and robust mitochondrial capacity. Indicates superior functional strength and coordination. Maintain with regular resistance and neuromotor training.

• Good / Very Good: Represents solid muscle function and healthy neuromuscular performance. Suggests good metabolic support and resilience. Continue progressive strength training to preserve or improve.

• Fair / Average: Indicates a functional baseline but with room for improvement in muscle quality, motor-unit recruitment, and mitochondrial endurance. Gradual, consistent strength training can elevate this range.

• Needs Improvement / Poor: Suggests reduced grip force relative to age norms, often tied to lower muscle mass, diminished neurological signaling, or reduced mitochondrial efficiency. Prioritize foundational strength work, grip-specific exercises, and metabolic conditioning.

How to Improve Grip Strength Naturally

1. Strength Training with Resistance:
   Incorporate full-body resistance exercises such as kettlebell swings, deadlifts, rows, and farmer’s carries to build overall and grip strength.

2. Dedicated Grip Work:
   Add hand grippers, towel wringing, bar hangs, or plate pinches several times per week, measurable improvements often occur within weeks.

3. Optimise Nutrition:
   Prioritise adequate protein plus nutrients that support muscle and bone health: magnesium, calcium, vitamin D3, K2, collagen, and electrolytes for neuromuscular function.

In Summary

Grip strength is far more than a measure of hand power, it’s a marker of your cellular vitality, neuromuscular efficiency, and brain-body connection.
Including it in your baseline testing allows us to track real-world improvements in strength, cognition, and mitochondrial health as your program progresses.

At Mito Core, we use grip strength to measure how well your cells are performing  and to celebrate every squeeze that shows your system is recharging from the inside out.

References

1. Bohannon RW. Muscle strength: Clinical and prognostic value of hand-grip dynamometry. Curr Opin Clin Nutr Metab Care. 2015;18(5):465–470.

2. Dodds RM et al. Grip strength across the life course: Normative data from twelve British studies. PLoS One. 2014;9(12):e113637.

3. Sternäng O et al. Grip strength and cognitive performance in older adults. Age Ageing. 2016;45(6):755–760.

4. Roberts HC et al. A review of the measurement of grip strength in clinical and epidemiological studies. Age Ageing. 2011;40(4):423–429.