How to track your progress
With this test, how many reps you can do is more dependent on a person’s general fitness than age. People of any age can work on improving their strength.
To start with, aim for 10-12 reps, and three sets.
5. Grip strength
Why it’s important
When it comes to exercising, few of us would prioritise giving our hands a workout. But much research proves the correlation between grip strength in midlife (think Penny Mordaunt’s sword-clutching at King Charles’ coronation) with a decreased rate of mortality. One study of 140,000 people found that for each 5kg drop in grip prowess, chance of death rose by 14 per cent, and heart attack risk was upped by seven per cent. Grip strength is a good indicator of general health, while low grip strength is a symptom of sarcopenia (age-related muscle loss) as well as diabetes and Alzheimer’s.
Having a stronger grip will benefit everything from being able to open jars, carry groceries etc and to be able to live independently for longer (as well as being able to clutch at a railing, for example, should you fall).
How to improve it
Using a medium sized bathroom towel, firmly hold it between both hands and use the same twisting action you would to wring it out if it was wet. This will exercise both hands at the same time, though alternatively you can use a tennis ball, practice squeezing as hard as you can for 10 seconds, release, and repeat three times. Remembering to swap hands, of course. You can even do it as you watch television.