Luke Donovan Concordia
Bethany Hicklin Salina South
Cammi Unruh Moundridge
Cora Pavlovich McPherson
Olivia Carlson Centre
Caroline Fields Salina Central
Salina Central’s Grayton Gross
By Matt Browning
As one of the top pitchers in Class 5A, Grayton Gross’ most valuable asset is his arm. So being able to maintain it throughout the baseball season is vital.
“You have to get every part of your body moving well so it doesn’t put extra stress on your arm,” said Gross, who is a junior at Salina Central. “After throwing, I make sure to stretch my arm out and get blood flowing to it by putting heat on it. On days after pitching I do an exercise that takes about an hour and a half where I focus on my core, hips, forearms, and shoulders.”
There are certain changes Gross makes when he pitches in the offseason, especially when it comes to strength training.
“In the offseason I’m trying to make
adaptations in my body so I threw five days a week,” Gross said. “I followed an arm care program and I would throw at different intensities every day. In the offseason I would also do strength training three days a week for my shoulder, scaps, mid back, forearms, and core.”
While Gross certainly favors his arm and how he takes care of it, he also recognizes the importance of taking care of his entire body.
“Last season I strained an oblique that took a long time to heal, so I learned that I need to put tons of focus into my core this offseason,” Gross said. “Also having your legs in great shape so you can pitch late into games is a big deal. A lot of your power comes from your core and legs, so your body is a huge deal.”
Drew
Chrisman,
PT, DPT
Favorite sport: Track and Field
Favorite activity/exercise to get in easy movement: Commuting to work on my bike has been a great way to get the blood flowing, get some easy cardio, and provide an opportunity to mentally transfer from home to work and vice versa.
Sports (if any) you played in high school: MidDistance Track, Cross Country
What you treat/specialize in: I treat general orthopedics, but I love working with high school athletes struggling with knee pain. I had the same struggle and never visited a PT, so athletes succeeding here means a lot to me.
Best tip for high school athletes: Strive for great posture and always stretch your calves.
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PREP PERFORMANCE OF THE MONTH ! GO
Renatta Heintz Abilene
Being a basketball and volleyball player has only helped Abilene’s Renatta Heintz become a better track athlete.
By staying active and keeping her body in shape, it has ensured Heintz being a state qualifier for the Cowboys.
She has already seen her times this season match where she was at the end of the 2024 season.
“The most exciting part of the season so far has been the marks that I have set,” Heintz said. “The times in both of my individual races from this year are similar to the ones that ended with last year. This makes me excited to see what improvements I can make as the season progresses.”
Heintz thinks the way she starts races is key for her being able to cut into her times.
“This year, I am looking to improve my start out of the blocks, hopefully helping me shave off time from my races,” Heintz said. “My work with both weights and agilities has helped towards this goal.”
While last season was certainly a positive one for Heintz, she thinks her best running is ahead of her in the 2025 season.
“My personal goals this season are to place in the top three at state in both of my individual races (100 & 200 meter) and hopefully break my school's record in the 200,” Heintz said.
By Matt Browning
Concordia’s Luke Donovan
Being able to overcome a bad shot and not turning that into a bad round is one of things Concordia’s Luke Donovan is focusing on improving in 2025.
“One area I want myself to improve on this year is my metal side,” Donovan said. “I want to be able to play through my emotions and be able to play smarter and be more focused. I think a way I worked on this area was just playing more and thinking more
about what to do on the shot before I hit it.”
Donovan dedicated himself to his game over throughout the offseason in hopes that he can be better than his tied for 16th place at the state tournament last season.
“To prepare for the golf season throughout the offseason I worked really hard on the course and in the gym to make myself better,” Donovan said. “I tried to go practice on my game whenever I could to work on my game to improve. I am excited to see how much I can improve throughout the season and how low I can shoot.”
Last season, Donovan had a scoring average of 82 and placed in six tournaments, including the aforementioned 16th place finish at state. The scoring average is another area where Donovan wants to improve.
“Some individual goals I have is to lower my average throughout the season and try to medal in all of my tournaments,” Donovan said. “I want to make it to state and medal again this year and place better than last year.”
Minneapolis’ Mason Smith
By Blake Chadwick
Minneapolis senior track and field athlete Mason Smith is one of the hardest workers around. The senior competes in Pole Vault, Javelin, 400m dash, the 4x100m relay and the 4x400m relay.
Smith is the son of former K State athlete and Minneapolis head coach Linda Smith so he has been involved in track his whole life, and has been competing since he was in seventh grade.
“As a kid, with my mother also being our high school head track coach for 22 years, I used to always go up to the high school after school and watch the high schoolers laughing and hanging out together when we used to have a dominant winning culture,” Smith said. “I wanted that with my friend, to be able to push each other to have great success and become like a track family.”
The senior knew naturally that he would have some type of leadership thrust onto him as a coaches kid, but had to learn from a young age from his dad the importance of being leaders and not followers.
“The standard of success needs to be clear-cut, and if someone has fallen short of the standard, help them get where they need to be,” Smith said. “This worked in junior high; it’s easy to assume a leadership position, but when I went to high school, as a freshman, it was difficult to challenge my teammates, especially the upperclassmen who had not cared enough to preserve a winning culture or show much desire to make any improvement to the team. I wanted things to get done. I wanted to be a part of a great team like I saw when I was a kid. Slowly but surely, I began to earn the respect of my upper classmates, enough so that I became a captain of the football and basketball teams by my sophomore year.”
COMMERCIAL TIRE CALL OF THE WILD ATHLETE OF THE MONTH
Rural Vista’s Tucker Mein
By Matt Browning
Rural Vista’s Tucker Mein has loved the outdoors his entire life, but it’s all he has only known.
“I’ve always been interested in the outdoors and it’s always been something that I’ve enjoyed,” Mein said. “My family has always been outdoorsy so I didn’t know any different.”
Mein has a wide variety of interests when it comes to the outdoors.
“I hunt, fish, camp, rodeo and go bull frog hunting,” Mein said. “I mostly hunt for deer but I do hunt for many different birds, coyotes, turkeys. Whatever season it is I hunt for it. I do mostly bass and catfish fishing.”
Since the outdoors has been his life since he can remember, Mein’s memories are both from his friends and family.
Some Memories that stand out to me are camping with my buddies,” Mein said. “I also have some great memories of going on fishing trips with my family.”
By Matt Browning
Moundridge’s Brian Holloway
For 17 years, Brian Holloway has been a part of the Moundridge track program. His first year was an assistant under longtime coach, Perry Koehn. Then Holloway took over the program.
“I learned so much from Perry about how to train and treat kids,” Holloway said. “He was a true gem.”
While Holloway believes he can provide avenues and opportunities for his athletes to succeed, it ultimately lands on the shoulders of his athletes to decide if they want to improve.
“They have to be the ones to decide to take the next step,” Holloway said. “I also believe that kids will perform better if you allow them a little autonomy. I allow them to have a little say in what events they would like to try with the understanding that I still have final say.”
When Holloway first started at Moundridge, there were only 12 kids out. In 2025, he has 47 athletes on the team. This is just one thing that stands out to Holloway about his tenure with the Wildcats.
“2022 is probably the highlight,” Holloway said. “Our boys won its first ever state track title. Since then,
we’ve also won in 2024 and bring back 53 of our 55 points scored at state track last year. In my tenure, we’ve set three state track records; both boys and girls 4x100 and a 300H girl. And numerous school records.”
Being a Moundridge graduate, the community means so much to Holloway, who now has grandkids growing up in the MHS family.
“The people here really are the greatest,” Holloway said. “They support everything and everyone. The very cool part is that I can look up in the stands and see some of the same people now that I saw then, and I’m coaching kids of people that I grew up with.”
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By Matt Browning
McPherson’s Cora Pavlovich
The definition of hard work for McPherson softball player Cora Pavlovich is more than just the physical aspect of it. It’s being mentally tough, too.
“These challenges can be during games, practices, or even in your personal life,” Pavlovich said. “Persevering through these issues is hard work and takes both effort and endurance.”
McPherson softball coach Daryl Hoetling described Pavlovich as a “top notch individual in the classroom, on the field and in the community.”
These words meant a lot to Pavlovich.
“Coach Hoelting is a widely respected coach and has a deep understanding of both softball and hard work,” Pavlovich said. “His kind words mean a lot to me as a player and a person.”
Pavlovich said for any athletic program to succeed, it needs leaders who work hard and set a standard.
“Establishing an impactful work ethic in athletic programs is vital to the overall success of the program,” Pavlovich said. “I believe every program needs leaders to maintain and develop this discipline.”
The hope going forward for Pavlovich and her fellow seniors is that the underclassmen will see how they have set a standard and continue it for future classes.
“I know they see our hard-work because they deliver the same
performance every day,” Pavlovich said. “Everyone in the softball program works with determination and a drive to get better every day. I believe this has led McPherson softball to become one of the top programs in 4A.”
Moundridge’s Cammi Unruh
By Cooper Chadwick
Junior Cammi Unruh holds the Moundridge school record for long jump and the 200 meter dash; she hopes to hold even more records in her third year with the Wildcats. Aside from long jump and the 200-meter, Unruh also runs the 100-meter, 4x1, 4x4 and competes in the triple jump.
Unruh has a couple goals for herself and her team this season to make it a memorable one.
“Some goals for this season for myself are to break the triple jump record and get into 11 seconds for the 100. Some goals for the team are to break the 4x4 record and to win the big title at state,” Unruh said.
gym routine.
Unruh hopes that her work in the offseason has prepared her for this season, specifically with her explosiveness out of the blocks and on the long/triple jump runway.
“To prepare I’ve been doing a lot of cross training sessions that have translated into track strength,” Unruh said. I’ve incorporated more explosive movements in my normal
Unruh is excited this year especially for state and the chance to run in front of a big crowd as well as meet new people.
As a junior with state experience, Unruh is the backbone for the wildcats this season.
“I am someone who my teammates can rely on and lean on me at times when they need it,” Unruh said.
By Matt Browning
Hutchinson Community College’s Ryan
Ruggiero has a unique situation as a Blue Dragon. Not only does the redshirt freshman play baseball, but he also plays in the jazz band.
The fact that he was able to do both was one of the things that was so appealing about Hutch CC for Ruggiero.
“It seemed as though sports and activities were just as much of a focus as academics here, and there was something appealing about the idea that I would be surrounded by other athletes,” Ruggiero said. “There was also the opportunity to continue to pursue baseball as well as music by playing in the jazz band here. The jazz program has had a great reputation, and I was fortunate enough that the people running the program were willing to have me.”
Ruggiero said he has built relationships with students and staff that he believes
will last a lifetime.
“I feel as though not many schools would be as accommodating and personalized toward student-athletes,” Ruggiero said. “Obviously, the smaller class sizes allow for a better connection between students and teachers, but I think this is something that is truly undervalued by those who don’t experience it.”
The small school vibe is one of the main reasons why Ruggiero would recommend Hutch CC to anybody.
“There are a lot of great people doing great things at the college who have your best interest at heart,” Ruggiero said. “They are teaching and working here simply because they enjoy what they do and because they care about you - which is difficult to say about larger colleges and even other junior colleges.”
Ryan RuggieRo
TEAM OF THE MONTH
Inman Girls Track
By Matt Browning
The Inman girls track team is the defending Class 2A champions and the cupboard is plenty full for the 2025 season.
Multiple state qualifiers return including seniors Kate Nichols and Dakota Nees, juniors Suttyn Harris, Morgan Froese and Allison Schrag and an emerging and talented sophomore class.
“While we know the competition in the HOA is fierce and packed full of tremendous athletes and coaches,
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expectations are high, and we are eager to get started,” Inman coach Clayton Cearly said. Nichols was a state qualifier in the high jump, triple jump and long jump. Nees is expected to be a contributor in the 400 meter, as well as a key component on the 4x400 relay team. Harris was a state medalist in the triple jump, Froese placed in the discus and Schrag is expected to contribute in the discus and shot put.
With all of this talent, Cearly knows what that means in terms of
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expectations.
“Absolutely, and it is something that we need to embrace,” Cearly said on the talk of repeating as state champions. “Ultimately our success isn’t defined by a state championship, but that is where the bar is set, and we like it that way. We must focus on daily improvement, both physically and mentally. This sport isn’t for the weak-minded. It is the ultimate grind, and our athletes are excited to take on the challenge. If we stay focused on who we are and what our program is about, we will be proud of any outcome.”
THE GAME’S BEST BATTLE IN WICHITA
Catch world-class softball at Wilkins Stadium, the home of Wichita State Softball, as Athletes Unlimited Softball League (AUSL) takes the field for its inaugural season. From June 7–23, witness 11 high-intensity games featuring top athletes. Be there for the speed, skill, and non-stop action!
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Amanda Lorenz
Aliyah Andrews
Maya Brady
Aleshia Ocasio
Sis Bates
Skylar Wallace
Montana Fouts
Odicci Alexander
such a long time, I was able to easily pick up diving. I didn’t have to try to learn how to properly flip, twist, and stay tight in the air because I was already familiar
Fields has a list of accomplishments she wishes to achieve in just a short amount
“One main goal I have for this season is to place in the top five at state,” Fields said. “One of my high school goals has been to reach 400 points at an 11 dive meet, however I would need to compete dives with a higher diving difficulty to reach that goal. Because half of my time goes to swimming, I am only able to work on improving the dives I already have, so the possibility I have of achieving that goal is low. Beating my own record has been a goal of mine ever since I originally
While improving over the years, Fields is still proud of the finish she had just a
“My most memorable moment is probably when I broke the school record for six dives my sophomore year,” Fields said. “That specific meet, I was only trying to qualify for state, but I ended up breaking the school record as well. I never thought that breaking the record was something that I could do, especially not as
main event is pole vault, but I started long jump this year and I occasionally run the 100 meter dash and the 4x1 relay.”
With her main focus on pole vault, Hicklin has worked endlessly to achieve her goals, and hopes her training pays off.
“My main goal is to pole vault at least 11’ 7, to break my school record of 11’ 6, but I wouldn’t be opposed to vaulting higher,” Hicklin said. “I also would like to be the 5A girls pole vault state champion this year. I would like to be more consistent at 11’ 0, meaning I would like to make 11’ 0 on my first attempt at each meet.”
Hicklin is no stranger to the state meet in Wichita, and she has aspirations that that will also be the case this season.
“My most memorable moments in track and field would have to be making it to state every single season,” Hicklin said. “Last year I cleared 11’0 on my final attempt at state to secure my second place spot. Also all of the friends I have made through this sport are some of the closest friends I have to this day.”
After high school, Hicklin plans to further her academics in Lawrence.
“Next year I will be attending The University of Kansas and will be majoring in chemistry,” Hicklin said. “In the far future, I hope to become a Pediatrician or OB-GYN.”
Brian Nguyen, Marion, McPherson football
Kai Defiesta, Hillsboro, Tabor football
Brooks Jones, Beloit, Nebraska-Kearney track
Kenna Wesner, Marion, Sterling basketball
Jaidyn Follis, Beloit, Allen County volleyball
Luke Watkins, Marion, McPherson football
Noah Beavers, Hillsboro, Fort Hays football
Olivia Wright, Beloit High School, Sterling softball
Salina South’s Jackson Perry
By Ken Hansard
Every golfer who has ever stepped onto a tee box understands that golf is very much a mental game that can humble even the greatest players in the sport. However, very few of those players can honestly make the statement, as Salina South senior golfer Jackson Perry does, “My main goal for this season is keeping my scoring average in the mid 70’s.”
The average golfer would be thrilled just to someday reach the 70’s. But again, everyone, even Perry, must tamp down that little voice inside that sometimes gets in the way, “The biggest challenge will be the mental game. When you have a bad tournament, it’s easy to let it spiral into the next start.”
Perry, who has played varsity for the Cougars in each of his four seasons, worked hard on his mental game in the off-season, “I spent a massive amount of time in the summer just focusing on staying present, not giving thought to my score.”
Perry has been selected to play in a Pro-Am tournament at Pebble Beach, based on his skills and his involvement with First Tee. But right now, his focus is all on his senior season, “I see myself as an experienced leader for our team. I’ve played varsity every year so faralong with going to State, and that experience should be helpful for my teammates and for me. I am proud of our team. We made it to state as a team last year, and one of my teammates and I qualified for the second day of play.”
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McPherson’s Kenna Dale
By Blake Chadwick
McPherson senior Kenna Dale is a defensive midfielder for the Bullpups and has been playing soccer since she was three years old.
“Kenna loves playing soccer,” head coach Chris Adrian said. “I think that’s the first thing that stands out when you watch her play. There’s a smile on her face and she has fun playing. The next thing you will quickly notice while watching Kenna is she enjoys the contact the game of soccer brings. Winning headers and flying into tackles are two of Kenna’s greatest strengths on the field.”
Dale is considered one of the most physical players to play for Coach Adrian as well as one of the most aggressive and physical players in the area.
“My mom is actually the one that has instilled playing physically and aggressively into me my whole life,” Dale said. “She has always wanted to see more fouls and always thinks I can be just a little more aggressive and physical. I play that way because that’s really what the game of soccer is. Physicality and aggressiveness in the end are what win the games, in my opinion.”
The senior has done just that and has made being aggressive her identity, something that has been infectious for the rest of the team and has helped lead to being named to two honorable mention all-league selections the last two years.
Now as a captain, Dale who has already been a leader for the Bullpups has started to take on even more of the leadership role if they want to make it back to the state tournament.
“As a captain, this year, I am going to live by our theme ‘Family’ and encourage my teammates to live that way as well,” Dale said. “I would like to say I am a naturalborn leader and people follow what I do.”
VISIT SALINA WINNING EDGE PLAYER OF THE MONTH
Centre’s Olivia Carlson
By Matt Browning
Considering all she has been through, just being able to compete in diving again is something Centre’s Olivia Carlson is thankful for.
“I suffered a severe neck injury in July of 2023 while doing gymnastics,” Carlson said. “I was attempting to learn a new skill and got lost in the flip, causing me to scorpion (land on my face while my momentum was carrying me forward). This caused a dislocation in my C5 vertebra. I had surgery to get a plate and two screws put in the front of my neck, and a fusion of my C5 and 6 vertebrates in the back.”
Nine months after her injury, she began diving again, but her perspective had changed.
“The hardest part was regaining confidence in my ability to perform each dive,” Carlson said. “I had a successful diving season by finishing third in the state diving meet just nine months after surgery.”
This season, her senior campaign, Carlson is challenging herself even more in the spring.
“Heading into the 2025 diving season, I have had to face the challenge of dual sporting diving along with track and field,” Carlson said. “I attempt to split my time evenly between the two sports.”
There is a specific fundamental Carlson has been working on as she has her eyes set on a top five finish at state.
“One thing I have been wanting to improve on is my use of the springboard,” Carlson said. “When I am patient and work with the springboard instead of against it, the dives are much easier to complete.”
Salina Sacred Heart’s Luke Newell
By Cooper Chadwick
Hoping to keep the streak alive, senior Luke Newell is adamant in leading Salina Sacred Heart to their 10th straight state golf title.
Newell has been a part of the last three state championship teams and has placed third in state each year. Despite the talent needed to do this, Newell wants more.
“I would like to have a scoring average of 75 or lower and try to win state as an individual so I can break my streak of taking 3rd place every year that I have participated,” Newell said.
As a senior and an athlete with three state titles under his belt, Newell is the leader of this team.
“I know what it means to be a winner and I hope to encourage and support the guys on my team to keep going even when it gets tough,” Newell said.
Newell spends a lot of his time practicing on the range or playing a round of golf, so it would make sense for him to be confident in his game.
“Luke is tenacious when he plays. There is no give up in him. Golfers experience a wide variety of emotions in a round of golf. Some golfers get angry at any little bit of trouble. Some golfers remain calm and go with the flow. Luke is the calm one. In the three previous years that he played for me he never once asked me to follow him,” head coach Patrick Newell said.
It being his senior year, Newell is even more excited to begin playing in tournaments. This year his younger brother will be playing alongside him, which makes Newell even more ecstatic.
“This is what I have been waiting for so long and I’m super jittery and excited because I get to play the sport I love for one last time in high school,” Newell said.
Salina South’s Kamila Ojeda
By Ken Hansard
Salina South senior Kamila Ojeda plays outside left back for the Cougars, and she is excited to have one last opportunity to play with her teammates, “I’m looking forward to building connections with my teammates and coaches, bringing positive energy to the field, and representing who we are as a team and school.”
That kind of positive outlook has made Ojeda someone who her teammates can look up to. Rather than shying away from that responsibility, Ojeda relishes her role. “My main focus is to be a team player. As captain, I plan to support my teammates. I see a lot of incredible potential here. I want to be a role model for the younger girls and show them that I have their backs, and I support them.”
In order to lead her troops, Ojeda has worked on some of the challenges that she knows she will personally face, “Physically, I have worked a lot on ball control and shots on goal. But there is also a mental side to the game, and I’ve really focused on staying confident and never letting up on the field.”
Ojeda feels that the Cougars have a lot of potential to do great things this season, but win or lose, she knows that she has teammates she enjoys and can always count on, “We have a good starting team, and we’ve put in a lot of hard work and enjoy being around each other.”
KANSAS INTERSCHOLASTIC ATHLETIC ADMINISTRATORS ASSOCIATION
The mission of the KIAAA is to develop, enhance and preserve the educational values of interscholastic athletics.
– The KIAAA is proud to announce this year’s KIAAA Award Winners. These award winners were nominated by Kansas athletic directors and selected by the KIAAA Membership and KIAAA Past President Council. The winners will be recognized at the KIAAA Spring Conference in Manhattan.
2025
KIAAA AWARDS
• District Athletic Director of the Year
• District 1 Ron Davis CAA, Ellsworth
• District 2 Charlie Nimz, Topeka Washburn
• District 3 Kent Glaser CAA, Shawnee Mission Public Schools
• District 4 Chris Asmussen CAA, Wichita Public Schools, Middle School Kyle Haught CAA, Goddard-Eisenhower Middle School
Kansas Athletic Director of the Year
Kent Glaser CAA, Shawnee Mission Public Schools
NIAAA State Award of Merit
Rollie Van Wyhe CMAA, Kingman
Art Newcomer Promising Athletic Director
Michael Ghram CAA, Wichita North Ryan Stuart, Salina South
KIAAA Jack Dresslar Scholarship Winners
District 1 Marlie Dobson, Plainville HS
District 2 Reagan Gerety, Nemaha Central HS
District 3 Audrey Brown, Blue Valley North HS
District 4 Jack Brown, Wichita Northwest HS
Elmer “Carp” Carpenter Award
Marc Haught CMAA, Retired KIAAA Executive Director
KIAAA – Annual Conference; March 29-31, 2025 – Manhattan Convention Center
Executive Director: Jay Gifford, jgifford@kiaaa.org
President: Matt Ortman, mortman@bluevalleyk12.org
Executive Board: Shane Backhus | Brent Bechard | David Swank | Kelli Kurle | Roland Van Wyhe
Grip Strength: A Measure That Holds Onto Longevity
Grip strength is one of the strongest predictors of longevity. Does that mean squeezing a stress ball will make you live longer? Not necessarily. Grip strength serves as a proxy for overall upper body strength and muscle mass, both of which play a crucial role in metabolic health, function, and long-term independence. Research shows that weaker grip strength is associated with an increased risk of cardiovascular disease, frailty, and early mortality, making it a critical health marker.
A decline in grip strength is often a flag for broader issues, including muscle loss (sarcopenia), reduced neuromuscular function, and metabolic decline.
A weak grip doesn’t directly cause death, but it correlates with conditions that do. When muscle strength diminishes, physical activity declines, leading to reduced cardiovascular health, insulin resistance, and an increased risk of falls and injury. Because of this, grip strength is now considered a biomarker for overall health.
The Science Behind Grip Strength and Longevity
Research consistently shows that grip strength is more than just a measure of hand function, it serves as a powerful predictor of overall health, disability risk, and mortality. Studies have linked weaker grip strength to higher rates of chronic disease, loss of independence, and even early death.
One study found that each 5kg decrease in grip strength was associated with a 16% higher risk of all-cause mortality and a 21% increased risk of cardiovascular mortality, independent of other health factors.
A meta-analysis of 42 studies found that individuals with low grip strength had a 67% higher risk of early death from all causes compared to those with high grip strength.
In older adults, grip strength predicts disability risk more accurately than age alone. Those with the lowest grip strength categories are more likely to experience loss of independence and require assistance with daily activities.
Grip strength has been associated with longevity better than blood pressure in some studies.
What Grip Strength Really Represents
Muscle Mass and Strength – Strong grip correlates with higher lean muscle mass, which is protective against metabolic diseases and sarcopenia.
Neuromuscular Function – Grip strength reflects motor unit recruitment, which declines with age and contributes to weakness and mobility issues.
Functional Independence – Higher grip strength is linked to better ability to perform daily tasks like lifting objects, opening jars, and maintaining balance.
Frailty Risk – Low grip strength is part of the Frailty Index, a clinical measure used to assess vulnerability in older adults. Those with declining grip strength are at higher risk of hospitalization and loss of mobility.
How to Test Grip Strength
Grip strength is a key indicator of overall physical health and can impact everything from daily activities to athletic performance. Here are three effective ways to test grip strength:
Dynamometer Test – The gold standard for measuring grip strength, where individuals squeeze a handheld device to assess force output. Grip strength norms vary by age and sex, but in general, men should aim for 110+ lbs and women for 65+ lbs to fall within the healthy range.
Hanging Time Test – A simple but effective method where participants hang from a pull-up bar for as long as possible. Adults should aim for at least 1 minute.
Functionaal Strength Indicators – Exercises like farmer’s carries, deadlifts, and pull-ups indirectly assess grip endurance and total upper body strength.
How to Improve Grip Strength
which supports posture and overall power.
Pull-Ups/Chin-Ups – Builds forearm and hand strength while reinforcing back and arm muscle development. A strong pull-up performance is one of the best functional indicators of upper body strength.
Rows – Improves pulling power and grip endurance, particularly when performed with controlled negatives.
Farmer’s Carry – A direct test and training method for grip endurance, requiring sustained force production over time. Carrying bodyweight-equivalent loads for 30+ seconds is an excellent performance goal.
The Role of Physical Therapy in Grip Strength
Physical therapy plays an important role in maintaining and improving grip strength, especially for those recovering from injuries or those who don’t know where to start. Here’s how PTs can help:
Addressing Strength & Mobility Deficits– Physical therapists can assess for movement deficits and prescribe interventions to improve function.
Modifying Training for Injuries – If joint pain or past injuries limit grip strength or training, PTs can adjust programming to maintain muscle mass and protect injured areas.
Provide Personalized Plan – Every person requires a different approach; your PT will be able to prescribe the exercises that best fit your needs.
Key Takeaways
Grip strength is a powerful indicator of overall health, muscle function, and longevity. It reflects upper body strength and plays a crucial role in maintaining independence and reducing health risks.
Grip strength is one of the strongest longevity predictors.
Squeezing things doesn’t make you live longer, but grip strength reflects overall upper body muscle mass and strength.
The best way to improve grip strength is through strength training.
Physical therapy can help guide you in a personalized, pain-free strengthtraining program.
If you’re experiencing weakness, pain, or want to improve your strength, tap below to schedule a session with a physical therapist and take the next step toward improved longevity.
Contact us today to schedule your appointment!
Since grip strength is a marker for total upper body strength, the best way to improve it is through compound movements that engage the forearms, hands, and major muscle groups:
Deadlifts – Develops grip strength by requiring the hands to maintain a firm hold on heavy loads. Additionally, it improves posterior chain strength,
