Respect the limits

I went to Seniors Aloud carnival and tried the fitness challenge test to know my weak spots.Im ok with the knee n thigh test of stand up and sit down timed test but failed miserably in the hand grip strength test.i tested 18 kg grip for my right hand To know and respect the limits of my aging body is important.I got a wake up call when a female park regular in her mid 70s slipped and fell while holding onto the monkey bar last week.She had been doing it regularly but that day her hands slipped and she fell on her bum,hit the back of her head on the cement and suffered a slip disc on her lower spine.Now shes in contant pain,can hardly put on her pants or walk around the park anymore Yes lucky i suffered only a shoulder sprain so i will listen to my body and not overtax the limit of my joints. i bought a hand grip tool from Daiso and could not grip down to 30 kg.Today i took the hand grip test outside Jaya Grocer.i failed at 20 kg while the highest female grip was 36 kg and the lowest 24 kg.The males hit a high of 64 kg and lowest 46 kg.No wonder i cant grip well the hand luggage at the airport travellator and it slipped and hit the passenger behind me.S

hould i take protein shake to increase muscular strength n cut back on fruit n salad.I need to buy an easier grip tool as i definitely have weak grip strength and cant do wall climbing or even pole dancing. im paranoid of injuries that will take a long time for me to recover.