Grip Strength Linked to Reduced Dementia Risk

Experts say building muscle mass and overall body strength in midlife can help protect cognitive function later in life.

Apr. 8, 2026 at 3:34pm

Got story updates? Submit your updates here. ›

A new study found that poor handgrip strength in midlife was associated with cognitive decline in later years. Experts say grip strength is a reflection of total body strength, and building muscle mass through exercise between ages 45-65 can help mitigate dementia risks. Strengthening exercises like chair stands, wall pushups, and using resistance bands can target grip strength specifically.

Why it matters

Dementia is a growing public health concern, with an estimated 42% of Americans over 55 expected to develop the condition. However, research indicates there are ways to reduce the risk, including through physical fitness. By understanding the connection between muscle strength and cognitive function, people can take proactive steps to protect their brain health as they age.

The details

The 2022 JAMA Open Network study found that poor handgrip strength in midlife was linked to cognitive decline later in life. Grip strength is an easy-to-measure indicator of overall body strength, which has been associated with better cognitive function. Muscle mass typically peaks between ages 30-35, so maintaining and building strength through exercise between 45-65 is key. Specific exercises like chair stands, wall pushups, and using resistance bands can help target grip strength.

  • In 2022, a study published in the JAMA Open Network journal found the link between poor handgrip strength and cognitive decline.
  • Last March, researchers from Duke University said future dementia rates might be lower than expected due to reductions in some risk factors like smoking and better control of hypertension.

The players

Jennifer A. Schrack, Ph.D.

Director at the Johns Hopkins Bloomberg School of Public Health's Center on Aging and Health.

Murali Doraiswamy, MBBS, FRCP

Researcher from Duke University who said dementia has its origins in midlife and there are about twenty major risk factors to manage.

Alexander Rothstein, Ed.D.

Assistant professor of exercise science at New York Institute of Technology's School of Health Professions.

Got photos? Submit your photos here. ›

What they’re saying

“We use grip strength in studies because it's easy to measure, whereas total body strength is much more difficult to measure.”

— Jennifer A. Schrack, Director, Johns Hopkins Bloomberg School of Public Health's Center on Aging and Health

“The dementia that is diagnosed at age 70 has its origins in our mid-life. There are about twenty major risk factors for dementia. It's important for us to know our risks and manage them to lower the chances.”

— Murali Doraiswamy

What’s next

Researchers say future studies will continue to explore the connection between physical fitness, muscle strength, and cognitive decline, providing more guidance on effective prevention strategies.

The takeaway

This research highlights the importance of maintaining physical strength and muscle mass as we age, as it can have a significant impact on brain health and reducing dementia risk. By incorporating targeted strengthening exercises into their routines, adults in midlife can take proactive steps to protect their cognitive function later in life.