Getting a Grip on Muscle Health
More data emerges about grip strength in menopausal women
Loss of muscle mass and strength with age is related to many factors, including the overall physiological changes with aging, reduced activity levels, changing nutrition, among other factors. Excessive loss of muscle mass (sarcopenia) and strength (dynapenia) are major causes of mortality and loss of independence and quality of life in the aging population.
Hand grip strength (HGS) is an accepted measure that reflects overall muscle strength and is widely used as a central marker for the onset of sarcopenia. Poor grip strength has been shown to correlate with low bone mineral density (BMD), depression, anxiety, sleep quality, fractures, diabetes, falls, and malnutrition. HGS is measured with a dynamometer and has come to be accepted as a simple, noninvasive, and inexpensive test to measure strength in older adults.
Greater attention is being paid to HGS as a predictor of decline, specifically in the menopausal population, to identify risk factors early and potentially intervene to mitigate the risk.
The first evidence came in December 2021 when 2 original articles and 2 editorials were published in the journal Menopause that demonstrated an association between poor HGS and the prevalence of chronic illness, sarcopenia (severe muscle loss), and osteoporosis. One study also reported that those with greater grip strength had fewer problems with mobility, self-care, usual daily activities, pain/discomfort, and anxiety and depression.
When these articles were published, I summarized them in March of 2022 in the post Grip Strength as a Marker of Vitality in Mid-Life Women. My Feisty friend, Selene Yeager also wrote about this in her blog post “Get a Grip”.
Since then, there has been some interesting research in menopausal women using HGS as a marker for muscular functional capacity. An article published by Vaish and Sharma in the Journal of Midlife Health investigated the role of multimodal exercise on hand grip strength, functional capacity, and pulmonary function in twelve early menopausal women. Another study published last year by Paulina Ioannidou et al in the Journal of Nutrition, Health, and Aging explored the effects of a high protein diet and resistance training on body composition, muscle thickness, and strength capacity in 55 postmenopausal women. Both of these studies reported a favorable association between resistance training and HGS in menopausal women.
Two articles by groups led by Luigi Barrea and Virginia Lampropoulou, respectively, studied the relationship between adherence to the Mediterranean Diet and HGS in menopausal women, finding greater HGS with adherence to a Mediterranean Diet.
Lastly, a study by Jinkyung and Sooyeon Park in the journal Vascular Health Risk Managment found an association between increased HGS and lower 10-year atherosclerotic cardiovascular disease (ACVD) risk in 2019 menopausal Korean women.
So without further ado, let’s train that HGS! …. along with a little love for your bones, heart, and lungs!
Warm Up
AMRAP 5 (As many rounds as possible in 5 minutes). Perform each movement in sequence for as many rounds of the three movements as you can in 5 minutes.
20 single-under Jump Rope
10 Air Squats
10 Good Mornings (weight at chest or back rack barbell)
Movement Practice
Take 5-10 minutes to select your options for the workout. If you do not have a jump rope, perform 20 unbroken kettlebell swings (eye level) with a light weight
For the deadlift, select a barbell or dumbbell deadlift or if you are not proficient with the deadlift, then choose the Farmer’s Carry. ** The goal is to hold on to your weights for 50-55 seconds of the 1 minute interval, then proceed immediately to the jump rope. Be sure to select a weight that allows you to hold on without putting the weight down during the 50-55 seconds.
Options:
*This option is most appropriate if you have some experience doing barbell deadlifts. If you have never done a deadlift, one of the other options would be a safer bet.
Workout
EMOM 10 (every minute on the minute for 10 minutes)
Even minutes (0:00, 2:00, 4:00...etc) - 60 single under jump rope (or 30 double under jump rope), or 20 unbroken kettlebell swings with a light weight.
*Rest for any time remaining in the 1 minute interval
Odd minutes (1:00, 3:00, 5:00...etc) - 12 deadlifts, then stand and hold the weight for the remainder of the minute. If you are not proficient with deadlifts, then a 100 ft farmers’s carry is an option (or stand in place holding the weights by your side for 50-55 seconds).
Cool Down
Here are a few minutes of wrist and forearm stretches that will feel good after this workout - and even on a daily basis.
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