Hang Your Lifespan: A 60-Second Grip Test That Could Reveal How Long You’ll Live
Could a 60-second grip test reveal how long you’ll live? A 2019 study in Clinical Interventions in Aging found that grip strength is a reliable proxy for longevity. The test is free and simple: find a pull-up bar, take a deep breath, and hang on — you don’t need to pull yourself up. Target times: 30 seconds for women and 60 seconds for men. Surpassing these marks has been associated with a longer life, while failing to reach them can signal higher health risk.
In This Article:
The Dead Hang: The Simplest Grip Test That Hints at Health
The dead hang is a straightforward test of grip strength: hang from a bar for as long as you can, without pulling yourself up. The name comes from the fact that you simply suspend your body rather than lifting it. The method focuses on endurance and the coordinated work of the shoulder, spine, and core. Remember the targets: 30 seconds for women, 60 seconds for men. Exceeding these marks is linked to better health, while not reaching them can indicate higher risk.
Grip Strength as a Health Barometer
Dr. Peter Attia calls grip strength a great proxy for overall body strength and muscle mass, and a highly functional form of strength. He notes that everything in the upper body is mediated through the hands; a weak grip can weaken lifts and balance in daily life. The dead hang also trains shoulder mobility, spinal stability, and core strength—markers that help prevent falls and support long-term health.
Weight, Trajectories, and What It Means for Longevity
Beyond absolute grip strength, weight plays a crucial role. Research shows that higher body mass is associated with shorter longevity. Moreover, how grip changes over time matters: a decline in grip strength signals worsening health, while maintaining or improving grip is linked to better outcomes.
Turn the Test into a Plan: How to Improve Your Grip
Even if you don’t hit the 60-second goal today, you can improve with practice. Dead hangs stretch muscles, deload joints and the spine, and help maintain grip strength at any starting point. Healthline offers a simple guide on performing a dead hang. The takeaway: preserving grip strength can support lasting health and reduce fall risk as you age.
