How to Test if You're Strong or Weak | Dr. Andy Galpin
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- čas přidán 11. 09. 2024
- I discuss the strength benchmarks for men and women, emphasizing the significance of grip strength as an indicator of overall health and its role in reducing risks of sarcopenia and dementia.
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Thanks for watching! The full episode -- in which I discuss the importance of muscle, how to determine if you're adequately muscled or under muscled, and how to build muscle -- is linked here: czcams.com/video/TtBocZjflqg/video.html.
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Surely grip strength should be related to body weight?
Question: do most people need to train to achieve these?
One thing I thinks important when you further expand on grip strength is how sports that specifically train grip relate to the general sentiment. I’ve heard that really grip is a proxy to overall muscle strength/mass/active lifestyle and that’s really what grip is a proxy to, not necessarily that if you just train grip you’ll live longer.. which I think some people conclude. Just clarify that. I say this bc I’m a rock climber, and rock climbers usually are just skinny, tall and have a good grip Strength to weight ratio, not that they’re going to live to 100. Gymnastics is another good sport to compare to.
I''d say that it isn't good health indicator alone for people who practice rock climbing probably because you can be very skinny and undermuscled as a climber but still peform great in the grip strength department. But most climbers are p athletic so I still think that it is good enough to predict health outcomes, just need to be held to higher standards than other athletes.
I think there's something about neuro muscular stuff going on that's particular to grip strength. just a hunch
also, the muscle mass thing isn't about being big - it's just having muscles and being strong, and your muscles not wasting a way. so climbers are fine. ignore @queasd9153
And healthy bodybuilders can have shit grips sooo haha
very interesting. i;m an 82 yr.old exercise and sport science professional,retired. i've been a health focused person since 4th grade. i've competed at the national level in masters track and swimming, coached several l sports at the high school and college level. your data was meaningful because i was at those levels until about7 yrs.ago. i work with adults and seniors in personaltraining and my focus has been on strength. this grip strength theory has me interested. i do believe i have very good grip strength since i can dead hang for 2 minutes. i enjoyed your research.
Peter Attia and others use dead hang time as their measure for grip strength. 2 minutes at age 82 is phenomenal. Keep up the good work
Fantastic!
Wow, that's incredible @speedo1105! I'm 44, in pretty good shape, relatively strong for my bodyweight, and hanging for 1 minute is tough. I just recently started to work on dead hanging, but like @AlexanderMoen said, 2 min at 82 is VERY impressive!
Yup, we need more discussion on grip strength.
Grip strength has nothing to do with helping you live longer. It just means, that if it is low, you might have some underlying issue or disease. It's a test to see if you are healthy, not a way to improve your health. You aren't going to get healthier, with a stronger grip.
The 'leg press' seems pretty impossible to compare since there are different machines with different angles and settings, I see people here in the comments boasting their results, which may or may not be good 😅
Your ability to distinguish noise from signal in academic knowledge and research findings is very good. You have done the homework and telling us what matters the most so we dont have to wander around.
We really appreciate you sharing your hard earned wisdom. Before finding your podcast, i used to try to do my own research and boy it takes time and i am not going to live long enough to be able to do all this homework. Thank you
Andy, we value your content and highly appreciate it. Keep up the good work!! 🎉🎉
Will do!
Weak :( but getting stronger every day!! 💪
Can you have a podcast for Seniors women to maintain strength as you age beyond 60's to maintain body strength & health PLEASE! Not enough info for Senios out their that is RELIABLE or ACCURATE...we need your advice too!
Low grip strength is a predictor and symptom of the disease, not the reason they got the disease. Improving your grip strength will NOT reduce your risk, it just means you are probably healthy now. Improving your grip strength, will help you grip better, that is all lol.
Yeahhhhh lol.
Chicken vs egg
Grip vs sarcopenia
Grip strength is challenging because of Dupitrins (sp) or trigger finger. It gets worse for me when I try to improve grip strength.
Grip strength is a proxy for PAD (peripheral arterial disease.) decreased circulation to your periphery (which decreases before central) is a direct sign of atherosclerosis
I just started watching. Suggest you put those targets in age categories because as I approach 60 and only started training 3 years ago, I don't expect to get to my body weight in bench press.
There’s strength standard for adjusted for age online if you’ll google it. I’m 64 and can bench 1 1/2 times my weight but I’ve been doing this for 40 years
Please look into Starting Strength (Mark Rippetoe). If you weigh under 325, you can get there.
Moving the goal posts doesn't change how strong you are.
Don't sell yourself short. Unless you are very overweight a bodyweight bench press is still achievable for a 60 or even 70 year old.
I'm 41 and four months ago I started going to the gym for the first time doing weight training with the 3 main compound movements...Bench Squat Deadlifts... I'm 95kg...started off with just the bar weight!! Now I can Bench 115kg, Squat 170kg and Deadlift 175kg, all for two to three reps!! So you will reach your body weight on the bench, give it time!! Also my press is 90kg for 1 rep!!
Some numbers for the backsquat would be nice!
Like many people already noticed:
you can´t compare the leg press, because you canˋt compare the different leg press machines.
Might want to make this more "age" relevant. I have arthritic shoulders, I can't do bench, but I can still do 50 pushups at once at age 70.
leg press??? My man u wont find 2 legpresses that behave the same way in gyms. 220kg on one can be 250-300kg on another one and via versa.
Same with cable machines. If there's more than one, stick to the same one every time. So many physical variables.
Hahaha.. yes! There is a hack squat machine in my gym that will hack your knees off. And then in another gym it felt great to go ass to grass
Maybe check out some new gyms, I’ve seen a few that are plate loaded
Any non equipment grip test measure. Like hangs, weight holds etc. Its cheap but have no equipment makes it easier sometimes.
weight hold 1/2 body weight in each hand for as long as possible.
2 min 45 puts you in the elite cat for all age groups.
Im 53 and in the elite for 40 up.
@@GreatWhite7 2.45 your full weight in 2 hands(1/2 in one hand), thats a awsome number.
With straps i am done at 30-40 sec when doing lunges.
Hi Andy.
Are there an alternative to testing grip strength? Can hang time from a bar with one or two handed grip tell you something? I know body weight would impact this a lot, so maybe need adjustment for that?
Thanks.
Im 53, could prob do 1:1 on bench press but been having wrist issues.
4 or 5 to 1 on leg press.
Grip strength elite for holding 1/2 body weight in each hand for 2 min 10 my best time so far.
Get some wrist wraps. Get 24 in ones.
Fantastic, ill keep working on strength over muscle mass, thanks Doc 👊😎
as a 50 yr old guy bench 295, squats 370, deadlifts 420, OHP 185 all natural body weight of 215 I think I'm pretty strong 🤙🏽🤙🏽🤙🏽🤙🏽
Attributing dementia to low grip strength is metaphorically putting the cart before the horse. It's unlikely that low grip strength causes dementia. It is much more likely that the neural degradation of dementia causes decreased grip strength.
I would like to take a course with you about different topics, is this applicable ?
Hit double my bodyweight for reps on the leg press today, hypertrophy training for 6 months now!
Also I'm not sure how much the leg press weigh without any weight, I know a typical bar is about 20kg so I know if I add 20 kg to each side, then its 60kg in total. But I do not know how much weight is in the leg press (when I lie down) when it's empty, I can add 40kg on each side, which is 80kg added。
More info directed toward Senior women +60 health PLEASE!
For legs I would prefer to do a one-legged step-up. Less risk of injury. The hard thing is to standardize the height.
People would be in a much better place watching and practicing the advices of your videos rather than watching videos on nutrition and diet. Exercise is the only way to eliminate sarcopenia, osteoporosis risk and other aging related issues
What about body weight and added weight for pull ups? Its very related to have a strong grip.
Good video! basically do all my lifts with bw as a measure i'm 90kg, i squeeze 60kg grip, but i dont consider myself strong. i would consider if i could deadlift and squat 2xbw, but nope its 1.5xbw
Leg press load cannot be accurately measured. People also commonly use very dysfunctional, random technique on that machine. An SSB pause squat to just below parallel is a much more meaningful measurement. It's not reasonable to expect gen pop to do this with a barbell twice the lifter's body weight, though.
When it comes to benching your bodyweight, is this a 1 rep max or comfortably repping your weight?
For a guy, benching your weight once, is the bare minimum you should be able to do. Guys who workout and are strong and fit, can easily bench their bodyweight 10x+
Thanks very much Dr. G! I'm 66 years young, 34+ years whole foods vegan, calisthenics fit, on no meds, PEDs, TRT and all my parts work.
All I do is compound exercises, dips, pull-ups, ATG goblet squats. Still gaining in strength. My progressively heavier ATG goblet squats:
czcams.com/video/0eVu2hr4qk0/video.htmlsi=REDANPL-u6QedIkG
How strength will make us live longer in which context please explain i am curious.
I thought it's heart and breathing rate.
I have not heard people dying of muscle loss compared to cardiac loss,or arrest. My intention is not to hurt anyone by asking but I have heard this many times if you have muscle strength you will live longer in which context.no one knows neither there are things in our hands how long you,me are going to live.
So that's why sir this question.
Now instead of living longer the right word is if you have adequate muscle mass strength you will be durable. Or stronger
So being durable, living stronger and living longer are the 2 things same?.
Yes muscle will help in my old age for balance, strength, endurance , and will improve and increase quality of life, quality of thoughts, but living longer? Means how longer is there any quantification?
Coz every person is different, right from geographical conditions, genetics, health history, current lifestyle,past life style.
Eating habits, mind. Body and most important soul. Yogi says living longer doesn't depend on number of years but your number of breaths 🙏.
Just to clarify? So is the test to be able to Bench my bodyweight once? or do 3 sets of 10?
I hope to see more and more ratios of podcast please
Are we talking about one time lift in bench and leg press or working sets?
Probably one lift max moreless
100 rep sets. lol
Andy, what age are you targeting and how does it move by decade?
Is this one rep max or 3x5? 5x5?
So an 80 yr old male at 80 weighing 215lbs should be able to press 215lbs? I could do 400lbs for 5 reps at 20. No way Jose now. Still work out every day with 100 lbs and in good health. Get real.
Hi, is there any source how to start exercise for health and muscle grow for women over 40 or 50? Some kind of general routine to follow that I could alter myself as it goes, but to get an idea how to start in all areas, muscles, joints, cardio Vo2 max. It doesn't seem to be able to grasp all of it without a trainer.
so, I should bench my weight for a set of how many reps?
How do you differentiate muscle mass vs muscle strength?
Can you make a video on how to train for fast twitch muscle fibers?
What about strength in exercises such as bodyweight pull-ups and push-ups? And thank you for the great information and excellent videos! 🏋️🥊🥊🥋🏃♂️
Pull ups already trains on your grip strength
Andy I have psoriatic arthritis and its hard for me to work on grip strength due to the arthritis on my hand forces my hands to cramp up. Any tips?
Maybe do intermittent fasting including a low-carb diet to regulate with your arthritis.
Is that grip strength number right? 45 KG for men? Most of the charts I see show excellent grip strength for men being over 120KG.
120 kg on a handgrip dyno would be ENORMOUS. I've never seen anything even close to that.....perhaps the chart you're looking at is in pounds, not kg?
@@drandygalpin You're right, my bad. Thank you
@@drandygalpin one of the best and most huge arm wrestlers in the world Vitaly Laletin holds the record in grip strength for 160kg
Bench 1xBW - ez, Squat 2xBW - waaaay harder
I can present better exercises to measure strenght.
For pressing dips is a good choice, you should at least manage 10 reps with bodyweight.
Deadlifts require very little equipment and everybody should be able to lift of the floor, anything less than 1.5 bodyweight for an easy single is weak.
How about those over 65?
I am strong
Well I can bench more than my body weight but I’ve never tried to do a back squat anywhere close to double my body weight. I don’t have access to a leg press. Can you move a lot more weight on leg press vs back squat?
Yes, I could leg press 315 lbs but could only squat 134lbs at one point
Its just bizarre that he wants people to compare leg presses, while the leg press machines are so different that they cannot be reasonably compared
Go for a double body weight deadlift instead. Or trap bar deadlift if you have access to one.
Leg for me it's x5 BW. Squat x2
The standards needs to be age adjusted.
A younger guy, should be able to bench their weight at least 10 times, if they to be considered strong at all.
If your comparing numbers on a leg press machine, we already know your too weak
You´re gorgeous! 🥰🥰
Talk about strength in terms of bodywieght ratios is nonsense. If a guy weighs 150 and benches 170 then over the years gains significant fat and also some strength so that he weighs 220 and benches 200 he is not weaker.
There is no definitive standard, its all contextual.
The strongest guys tend to have heart problems before too long.
Sooo....Eddie Hall is imortal?
I'm homeless so if you're comparing to pampered athletes that's cool.
bench press doesn't really represent sports fitness, or fitness in general. In fact, it is one of the worst metrics to measure if someone is strong. Before the bench press came, most people had much smaller chests, and they still did all the athletic feats we know of
Indeed, very few sports it is relevant
No not risk
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At age 74 I welcome the tutorials and the information. Like to see use of common terminology during your presentations. Examples…
Ex: Kilograms to lbs. Also in the discussion supplements, Whey protein.
~ Thanks ~
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My english so weak
I am not easly understand especially america assent english please 🇮🇳🇮🇳🇮🇳
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My english so weak
I am not easly understand especially america assent english please 🇮🇳🇮🇳🇮🇳
AI हिन्दी (hindi) audio track dubbed please Bharat (india) and pakistan 🇮🇳 Specially huge impact हिन्दी (Hindi) podcast dubbed
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My english so weak
I am not easly understand especially america assent english please 🇮🇳🇮🇳🇮🇳
AI हिन्दी (hindi) audio track dubbed please Bharat (india) and pakistan 🇮🇳 Specially huge impact हिन्दी (Hindi) podcast dubbed
Mr beast हिन्दी (hindi) dubbed video why should not dubbed video hindi
My english so weak
I am not easly understand especially america assent english please 🇮🇳🇮🇳🇮🇳