The Surprising Connection Between Grip Strength and Mental Health

You may know that grip strength can help you lift heavier. But did you know that it’s also linked to better mental health? A recent study published in BMC Medicine revealed a connection between the two, building on previous research that had established a correlation between lower grip strength and depression. Here’s what you need to know about the relationship between grip strength and mental health, and how this actually applies to your life (no, you don’t need to Google “grip strength workouts”). RELATED: How to Motivate Yourself to Work Out When You’re Depressed Why Grip Strength Is a Window Into Mental Health You may be wondering how your ability to hold onto heavy things has anything to do with mental health. It turns out, it’s all about your gray matter, a part of your brain that handles processes like thinking, memory and emotional regulation. Researchers analyzed the medical data of over 40,000 participants in the UK Biobank and looked at grip strength, mental health and cognitive function and gray matter volume (GMV). They discovered that people with stronger grips experience better brain function, less anxiety, reduced depression symptoms and greater life satisfaction. “The study validated that gray matter volume in the brain (an indicator of structure and function within the brain) is what mediates the relationship between grip strength and mental health and cognitive outcomes,” according to Dr. Ashwini Nadkarni, MD, assistant professor of psychiatry at Harvard Medical School and vice chair for faculty enrichment in psychiatry at MGB AMC. In other words, if you have a stronger grip, you likely have more gray matter, which impacts your ability to think, focus and process emotions. What the Link Between Grip Strength and Mental Health Means for You Before you rush to the gym to do an entire workout focused on grip strength, know that it’s not exactly the main takeaway to gather from these findings. “The key takeaway from this study is that maintaining one's physical strength is part of a larger strategy to improve your mental and cognitive well-being,” adds Nadkarni. Think of it this way: Grip strength is an indicator of strength, not a standalone goal to aim for. “The simplest way to put this is that the body and the mind are interwoven, and one’s state of physical health affects mental health much more than is appreciated. Grip strength is a reflection of holistic health, which is determined by the body’s physiological responses, energy levels, and mental fortitude,” according to Dr. Michael S. Valdez, medical director at Detox California. If anything, you should let the connection between grip strength and mental health remind you of the importance of being stronger — not just because you want your muscles to look a certain way, but because it can support your brain health and emotional well-being. Without those two things, looking in the mirror and liking what you see won’t mean much, after all. However, strength training alone is also not going to instantly cure anxiety or depression. As Valdez puts it, mental health is far more nuanced and complex than that. The idea is to remember that your well-being is a whole made up of different aspects that all affect each other. Movement is just one tool in your arsenal, so don’t forget to combine it with other healthy habits, from eating and sleeping well to maintaining nourishing relationships and managing stress. How to Turn Strength Training Into Mental Self-Care While there’s no need to obsess about grip strength, its relationship with mental health is just one more reason to lift weights regularly. Here’s how you can use your workouts to benefit your mental health. Focus on All-Around Strength It makes sense that grip strength is a sign of overall strength. Compound moves like deadlifts, pull-ups, farmer’s walks and kettlebell swings all require grip strength. Prioritize these exercises at least a couple of times a week, with heavy enough weights to feel challenged without losing proper form. Your body — and brain — will thank you. Think Long-Term The perks of strength training extend beyond what you look like and what you’re able to do right now. Since research shows that building strength protects against cognitive decline, getting stronger is an investment in your future, and you should see it as such. Track and Celebrate Progress Playing the long game means tracking and celebrating progress, not aiming for perfection. There will be missed workouts and bad ones. But as long as you stay consistent, you’re working towards the overall goal of staying strong, mentally and physically. Complement Workouts with Other Habits If you don’t remember the last time you enjoyed a full night of sleep or haven’t had a moment to socialize in months, having better grip strength isn’t going to help your mental health. Strength training is a powerful way to feel better mentally and physically, but it won’t make up for other habits that can hurt your mental and emotional well-being. That said, now that you know about the surprising connection between grip strength and mental health, you can hit the gym knowing you’re also supporting your mind. You Might Also Dig:  How to Spot Depression in MenBest Workouts for Mental Health9 Ways to Stress-Proof Your Brain