Grip Strength Chart by Age: Norms, Averages & How to Test

The most accurate grip strength test is a hand dynamometer: sit with your elbow bent to 90 degrees, squeeze as hard as you can for 3-5 seconds, and take the best of three attempts per hand. Men aged 20-39 average 43-54 kg (95-119 lb); women 27-34 kg (60-75 lb). Use the charts below to find your age-and-sex norm.

Jump to: men's chart · women's chart · test at home · clinical thresholds.

Why Test Your Grip Strength?

Grip strength isn't just about opening jars or firm handshakes. It's one of the most studied biomarkers of overall health: a 2019 review in Clinical Interventions in Aging links it to muscle mass, bone density, cognitive function, and fall risk in older adults. The PURE study in The Lancet (Leong et al., 2015; 139,691 participants across 17 countries) found that grip strength predicts:

• All-cause mortality
• Cardiovascular death — a stronger predictor than systolic blood pressure
• Heart attack and stroke

A separate meta-analysis of roughly two million adults reached the same conclusion for all-cause mortality. This is why clinicians increasingly treat grip strength as a vital sign — a quick, objective, low-cost measure of whole-body health.

For athletes and fitness enthusiasts, grip testing reveals whether your hands are keeping pace with the rest of your training. If your deadlift stalls because you can't hold the bar, a grip test confirms what you suspected — and it's a simple way to see whether your training is paying off. (For the evidence on gripper training specifically, see do hand grippers actually work.)

How to Test Grip Strength

Method 1: Grip Dynamometer (Most Accurate)

A digital hand dynamometer — such as the X-Grip PowerTester digital hand dynamometer (120 kg / 265 lb) — provides precise measurements in kilograms or pounds. This is the same type of device used in clinical settings and research studies.

There are several types of dynamometers — hydraulic (like the Jamar, considered the gold standard in clinical research), pneumatic (squeeze bulb), and digital electronic. For home use, a digital dynamometer gives accurate, easy-to-read results at a fraction of the cost.

Standard testing protocol:

1. Sit with your feet flat on the floor, shoulder adducted (arm close to your body), elbow bent at 90 degrees, forearm in a neutral position (thumb pointing up).
2. Adjust the handle so the base rests on the heel of your palm and the bar sits comfortably across the middle of your four fingers.
3. Squeeze as hard as possible for 3-5 seconds — exhale during the effort (don't hold your breath).
4. Record the peak reading.
5. Rest 30-60 seconds, then repeat.
6. Take 3 measurements per hand and use the highest value.

Why seated? The seated protocol (used by ASHT and most clinical research) standardises body position, which makes results comparable between tests. A standing test with a straight arm also works — many gyms use this — but stick with the same position each time you test so your results stay consistent.

Method 2: Timed Dead Hang

No equipment needed beyond a pull-up bar. Simply hang with both hands and time how long you can hold on. While this doesn't measure maximum force, it tests grip endurance (support grip) — a different but equally important quality.

• Under 30 seconds: Below average
• 30-60 seconds: Average
• 60-90 seconds: Good
• Over 90 seconds: Excellent

Method 3: Hand Gripper Assessment

If you have an adjustable hand gripper, find the maximum resistance you can close for one complete rep. This tests crush grip specifically. Start at a low resistance and work up in small increments until you find your max. The number on the dial gives you a training benchmark, though it's less precise than a dynamometer for clinical comparison. See our guide to choosing a grip strengthener for tips on picking the right resistance range.

How to Test Grip Strength at Home (No Dynamometer)

No dynamometer, bar, or gripper? You can still get a rough sense of your grip strength with everyday objects. These tests are subjective — they won't give you a number to compare against the charts below — but they flag whether grip is a weak point worth training.

1. Tennis ball squeeze: Squeeze a tennis ball as hard as you can and hold for 10 seconds. If you can barely dent it, your grip is weak; if you can compress it significantly with one hand, your crush grip is strong.
2. Towel wring test: Roll a hand towel tightly and squeeze, then try wringing out a soaked towel. If wringing a wet towel is difficult, grip training will help.
3. Shopping bag carry: Carry heavy grocery bags (5-10 kg / 11-22 lb per hand) from the car to the kitchen without switching hands or resting. If you can't, support grip is a weak point.

For measurable progress tracking — or to compare yourself against the normative charts below — upgrade to a dynamometer or an adjustable gripper.

Factors That Affect Your Results

Grip strength scores can vary 10-15% between tests depending on conditions. Understanding these factors helps you get consistent, comparable measurements:

• Dominant vs. non-dominant hand: Your dominant hand is typically 5-10% stronger. Always test and record both hands separately.
• Time of day: Grip strength tends to peak in the late afternoon and is lowest in the early morning. Test at the same time of day for consistent comparisons.
• Fatigue: Don't test after a heavy lifting session, climbing, or manual labour. Fatigued forearms can measure 20-30% below your true max.
• Temperature: Cold hands grip weaker. Warm up with light activity if testing in a cold environment.
• Body weight and hand size: Larger hands and greater body mass correlate with higher absolute grip strength. This is accounted for in age/gender norms but means comparing across body sizes requires context.
• Motivation and effort: Grip testing is a maximal-effort test — you get out what you put in. In research, verbal encouragement from the tester consistently produces higher readings.

Grip Strength Chart: Normative Data by Age and Gender

The tables below show grip strength norms for the dominant hand, compiled from published research including Wang & Bohannon (2018) — a US normative dataset — and other population-level studies. Values are for a hand dynamometer used in the standard seated position, shown in both kilograms and pounds.

Grip strength peaks between ages 25-35 and declines roughly 1-2% per year after 40, accelerating after 65.

Men — Grip Strength Chart by Age (kg & lb, dominant hand)

Age	Weak	Below Average	Average	Above Average	Strong
20-29	<36 kg <79 lb	36-42 kg 79-94 lb	43-53 kg 95-118 lb	54-61 kg 119-134 lb	>61 kg >134 lb
30-39	<37 kg <82 lb	37-43 kg 82-96 lb	44-54 kg 97-120 lb	55-62 kg 121-137 lb	>62 kg >137 lb
40-49	<33 kg <73 lb	33-39 kg 73-87 lb	40-50 kg 88-111 lb	51-57 kg 112-126 lb	>57 kg >126 lb
50-59	<29 kg <64 lb	29-35 kg 64-78 lb	36-46 kg 79-103 lb	47-53 kg 104-117 lb	>53 kg >117 lb
60-69	<25 kg <55 lb	25-31 kg 55-70 lb	32-42 kg 71-94 lb	43-49 kg 95-108 lb	>49 kg >108 lb
70-79	<21 kg <46 lb	21-27 kg 46-61 lb	28-38 kg 62-85 lb	39-44 kg 86-97 lb	>44 kg >97 lb
80+	<17 kg <37 lb	17-23 kg 37-52 lb	24-32 kg 53-72 lb	33-38 kg 73-84 lb	>38 kg >84 lb

Women — Grip Strength Chart by Age (kg & lb, dominant hand)

Age	Weak	Below Average	Average	Above Average	Strong
20-29	<22 kg <49 lb	22-26 kg 49-59 lb	27-33 kg 60-74 lb	34-39 kg 75-86 lb	>39 kg >86 lb
30-39	<22 kg <49 lb	22-27 kg 49-61 lb	28-34 kg 62-76 lb	35-40 kg 77-88 lb	>40 kg >88 lb
40-49	<19 kg <42 lb	19-24 kg 42-54 lb	25-31 kg 55-70 lb	32-37 kg 71-82 lb	>37 kg >82 lb
50-59	<17 kg <37 lb	17-22 kg 37-50 lb	23-29 kg 51-65 lb	30-34 kg 66-75 lb	>34 kg >75 lb
60-69	<14 kg <31 lb	14-18 kg 31-41 lb	19-25 kg 42-56 lb	26-30 kg 57-66 lb	>30 kg >66 lb
70-79	<12 kg <26 lb	12-16 kg 26-36 lb	17-22 kg 37-50 lb	23-27 kg 51-60 lb	>27 kg >60 lb
80+	<10 kg <22 lb	10-13 kg 22-30 lb	14-19 kg 31-43 lb	20-24 kg 44-53 lb	>24 kg >53 lb

Pound (lb) figures are rounded conversions of the kilogram bands (1 kg ≈ 2.2 lb), kept contiguous for easy reading — treat them as close approximations.

How to read this chart: Find your age group and see which column your score falls into. "Average" represents the middle band of the general population; athletes and regular strength trainees typically score in the "Above Average" or "Strong" columns.

Worked example: A 45-year-old man who squeezes 38 kg (84 lb) lands in the "Below Average" band for the 40-49 age group (33-39 kg / 73-87 lb) — a few kilos under the 40-50 kg (88-111 lb) average. That's a common and very trainable result: most people add 5-10 kg in the first few months of focused training, which would move him up into the average-to-above-average range.

Want your own numbers instead of an estimate? The X-Grip PowerTester digital hand dynamometer reads up to 120 kg / 265 lb with ±1 kg accuracy and stores up to 19 user profiles, so you can track everyone in the household against the charts above. Free Shipping and a 30-Day money-back guarantee.

Clinical Weakness Thresholds

The European Working Group on Sarcopenia (EWGSOP2, 2019) defines clinically low grip strength as:

• Men: below 27 kg (60 lb)
• Women: below 16 kg (35 lb)

Scoring below these thresholds may indicate sarcopenia (age-related muscle loss) and is associated with increased fall risk, hospitalisation, and mortality. A dynamometer reading is a screening signal, not a diagnosis — if your score is below these cutoffs, particularly if it's declining over time, discuss it with your doctor. For a deeper dive into the health implications, see our guide to grip strength and longevity.

Grip Strength Benchmarks by Sport

Athletes in grip-dependent sports typically exceed general-population averages. The ranges below are compiled estimates gathered from coaching literature and athlete testing — not clinical norms — so treat them as ballpark targets rather than precise cut-offs. (Multiply kilograms by 2.2 for pounds.)

Sport / Activity	Typical Range (Men)	Typical Range (Women)	Key Grip Type
Rock climbing (recreational)	50-60 kg	30-38 kg	Pinch + support
Rock climbing (elite)	65-80+ kg	40-50+ kg	Pinch + support
Powerlifting / Strongman	60-80+ kg	35-50+ kg	Support + crush
Wrestling / Judo	55-70 kg	35-45 kg	Crush + support
Tennis / Racquet sports	45-58 kg	28-38 kg	Crush (dominant)
Rowing / Kayaking	50-65 kg	32-42 kg	Support + crush
General fitness	45-55 kg	28-34 kg	Crush

Note that dynamometer scores measure crush grip only. Many sports — especially climbing — demand pinch grip and open-hand support grip, which a standard grip test doesn't capture. If your sport requires grip endurance, supplement dynamometer testing with a timed dead hang test (see Method 2 above).

For a full training programme tailored to your goals, see our guide to improving grip strength.

What Your Results Mean

Below Average: Your grip is a weak link. The good news: grip responds well to training. Most people see measurable improvement within 4-8 weeks of dedicated work — gains of 5-10 kg in the first few months are typical.

Average: You're in the normal range, but there's room to grow. If you lift weights or play sports, a stronger grip will likely improve your performance. Even 5 kg of additional grip strength can noticeably improve your dead hang time and barbell holds.

Above Average: Your grip is a relative strength. Focus on maintaining it while addressing other areas, or push toward elite levels if grip matters for your sport.

Below the clinical threshold (<27 kg / 60 lb men, <16 kg / 35 lb women): Consider speaking with a healthcare professional, especially if you're also finding everyday tasks harder — opening jars, turning door handles, or carrying bags. Low grip strength can be an early signal of broader health issues that benefit from early attention.

How Grip Strength Changes With Age

Understanding the natural trajectory helps you tell normal ageing from preventable decline:

• Peak strength (ages 25-35): Grip strength reaches its maximum during this decade. Men average roughly 47-54 kg (104-119 lb); women 29-34 kg (64-75 lb).
• Gradual decline (ages 35-60): Strength decreases roughly 1-2% per year. Most people don't notice, because everyday tasks don't demand maximal effort.
• Accelerated decline (ages 60+): The rate of loss increases to around 2-3% per year. By age 75, average grip strength is roughly 60-65% of peak values.

The key point: decline is not fixed. A meta-analysis of resistance training in older adults (Peterson et al., 2010) found that supervised strength training produces meaningful strength gains well into the 60s, 70s, and beyond. So if your grip is declining faster than expected for your age, treat it as a signal to start training — not something to accept as inevitable.

How to Improve Your Grip Strength

For the full training plan, read our complete guide to improving grip strength. Once you know your baseline, you can train systematically:

1. Train 3-4 times per week — grip muscles recover relatively quickly.
2. Use progressive overload — gradually increase resistance or volume each week.
3. Balance flexion and extension — train both gripping and finger opening with extensor bands.
4. Test monthly — retest every 4 weeks to track progress and adjust your training.

Most people can add 5-10 kg to their grip strength within the first few months of training. Progress slows after that initial phase but continues with consistent effort — expect the biggest gains in the first 8-12 weeks.

When to Retest

Test your grip strength:

• Before starting a new training programme (baseline)
• Every 4 weeks during active training
• After recovering from a hand or arm injury
• Annually as part of a general fitness assessment

Keep a log of your results — date, hand, position used, and reading. Watching the numbers improve over time provides motivation and confirms your training is working.

Frequently Asked Questions

Is my non-dominant hand supposed to be weaker?

Yes. Most people's dominant hand measures 5-10% stronger than their non-dominant hand. A larger gap than that may indicate an imbalance worth addressing through targeted training on the weaker side.

Can grip strength predict health problems?

Research links grip strength with cardiovascular disease risk, all-cause mortality, bone density, and cognitive function in older adults. It's not a diagnostic tool on its own, but a low score — especially one that's declining — is a signal your doctor can use alongside other assessments.

Do hand grippers improve dynamometer scores?

Yes. Hand grippers train crush grip, which is exactly what a dynamometer measures. Regular gripper training with progressive overload typically improves dynamometer scores by 10-25% over 8-16 weeks, depending on your starting level.

How accurate are at-home grip tests?

At-home tests (dead hangs, tennis ball squeeze, gripper max) are useful for tracking relative improvement but can't replace a dynamometer for absolute measurement. If you're testing for health monitoring or comparing to published norms, a dynamometer is the only reliable option.

What grip strength do I need for rock climbing?

Recreational climbers typically have grip strength 20-30% above general-population averages. Elite climbers can exceed 70 kg (154 lb). However, climbing also demands pinch grip and open-hand grip — qualities a dynamometer doesn't measure — so dedicated climbing grip training goes beyond what a standard crush test captures.

What is a good grip strength for my age?

For men aged 20-39, an "above average" grip strength is 54-62 kg (119-137 lb); for women the same age, 34-40 kg (75-88 lb). These numbers decline with age — a 60-year-old man averaging 32-42 kg (71-94 lb) is perfectly normal. Use the normative charts above to find the exact range for your age group.

Is 40 kg grip strength good?

It depends on your age and gender. For a man aged 20-39, 40 kg (88 lb) is "below average" — there's room to improve. For a man aged 70-79, the same 40 kg is "above average". For a woman, 40 kg is exceptional at almost any age, at or near the top of the charts. Context matters more than the raw number, which is why the age-adjusted charts above beat a single benchmark.