How to Test Your Grip Strength: A Complete Guide
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Testing your grip strength gives you a baseline to measure progress and helps identify weaknesses in your training. Whether you're an athlete tracking performance or someone starting a fitness journey, knowing your grip strength provides valuable data.
This guide covers how to test grip strength accurately, what the numbers mean, and how to use your results to improve.
Why Test Your Grip Strength?
Grip strength isn't just about opening jars or firm handshakes. Research consistently links it to overall health and longevity. The PURE study in The Lancet — covering 142,861 participants across 17 countries — found that grip strength predicts:
- Cardiovascular disease risk (more reliably than blood pressure)
- All-cause mortality
- Risk of disability in older adults
- Recovery outcomes after surgery
Beyond the headline data, studies on older adults link grip strength to bone density, cognitive function, fall risk, and the ability to live independently. This is why clinicians increasingly treat grip strength as a vital sign — a quick, objective 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. It also helps track the benefits of regular grip training over time.
How to Test Grip Strength
Method 1: Grip Dynamometer (Most Accurate)
A digital grip strength dynamometer 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:
- Sit with your feet flat on the floor, shoulder adducted (arm close to your body), elbow bent at 90 degrees, forearm in neutral position (thumb pointing up)
- 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
- Squeeze as hard as possible for 3-5 seconds — exhale during the effort (don't hold your breath)
- Record the peak reading
- Rest 30-60 seconds, then repeat
- Take 3 measurements per hand and use the highest value
Why seated? The seated protocol (used by ASHT and most clinical research) standardizes 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 are 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 adjustable hand gripper guide for tips on choosing the right resistance range.
Method 4: At-Home Tests (No Equipment)
No dynamometer, bar, or gripper? You can still get a rough sense of your grip strength:
- 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.
- Towel roll test: Roll a hand towel tightly and squeeze. Try wringing it out after soaking — if wringing a wet towel is difficult, grip training will help.
- Shopping bag carry: Can you carry heavy grocery bags (5-10 kg per hand) from car to kitchen without switching hands or resting? If not, support grip is a weak point.
These are subjective, but they give useful starting signals. For measurable progress tracking, upgrade to a dynamometer or 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 Bohannon (2018) and population-level studies. Values are measured in kilograms using a hand dynamometer in the standard seated position.
Grip strength peaks between ages 25-35 and declines approximately 1-2% per year after 40, accelerating after 65.
Men — Grip Strength by Age (kg, dominant hand)
| Age | Weak | Below Average | Average | Above Average | Strong |
|---|---|---|---|---|---|
| 20-29 | <36 | 36-42 | 43-53 | 54-61 | >61 |
| 30-39 | <37 | 37-43 | 44-54 | 55-62 | >62 |
| 40-49 | <33 | 33-39 | 40-50 | 51-57 | >57 |
| 50-59 | <29 | 29-35 | 36-46 | 47-53 | >53 |
| 60-69 | <25 | 25-31 | 32-42 | 43-49 | >49 |
| 70-79 | <21 | 21-27 | 28-38 | 39-44 | >44 |
| 80+ | <17 | 17-23 | 24-32 | 33-38 | >38 |
Women — Grip Strength by Age (kg, dominant hand)
| Age | Weak | Below Average | Average | Above Average | Strong |
|---|---|---|---|---|---|
| 20-29 | <22 | 22-26 | 27-33 | 34-39 | >39 |
| 30-39 | <22 | 22-27 | 28-34 | 35-40 | >40 |
| 40-49 | <19 | 19-24 | 25-31 | 32-37 | >37 |
| 50-59 | <17 | 17-22 | 23-29 | 30-34 | >34 |
| 60-69 | <14 | 14-18 | 19-25 | 26-30 | >30 |
| 70-79 | <12 | 12-16 | 17-22 | 23-27 | >27 |
| 80+ | <10 | 10-13 | 14-19 | 20-24 | >24 |
How to read these tables: Find your age group and see which column your score falls into. "Average" represents the middle 50% of the general population. Athletes and regular strength trainees will typically score in the "Above Average" or "Strong" columns.
Clinical Weakness Thresholds
The European Working Group on Sarcopenia (EWGSOP2, 2019) defines clinically low grip strength as:
For a deeper dive into the health implications, see our guide to grip strength and longevity.- Men: below 27 kg
- Women: below 16 kg
Scoring below these thresholds may indicate sarcopenia (age-related muscle loss) and is associated with increased fall risk, hospitalisation, and mortality. If your score is below these cutoffs — particularly if declining over time — discuss it with your doctor.
Grip Strength Benchmarks by Sport
Athletes in grip-dependent sports typically exceed general population averages. These benchmarks can help you set sport-specific goals:
| 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 are not captured by a standard grip test. If your sport requires grip endurance, supplement dynamometer testing with a timed dead hang test (see Method 2 above).
For grip training programmes tailored to your sport, see our grip strength exercises guide.
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, 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 is important for your sport.
Below Clinical Threshold (<27 kg men / <16 kg women): Consider speaking with a healthcare professional, especially if you're also experiencing difficulty with daily tasks like opening jars, turning door handles, or carrying bags. Low grip strength can signal broader health issues that benefit from early intervention.
How Grip Strength Changes With Age
Understanding the natural trajectory helps you distinguish normal aging from preventable decline:
- Peak strength (ages 25-35): Grip strength reaches its maximum during this decade. Men average 47-54 kg; women 29-34 kg.
- Gradual decline (ages 35-60): Strength decreases approximately 1-2% per year. Most people don't notice because everyday tasks don't require maximal effort.
- Accelerated decline (ages 60+): The rate of loss increases to 2-3% per year. By age 75, average grip strength is roughly 60-65% of peak values.
The key insight: while some decline is unavoidable, resistance training can reverse a significant portion of age-related grip loss. Studies show that older adults who train grip strength consistently can recover 10-15 years' worth of decline — a 70-year-old who trains can grip like an untrained 55-year-old.
This is why regular testing matters: if your grip is declining faster than expected for your age, it's a signal to start training — not accept it as inevitable. See our guide to improving grip strength for a programme designed for any starting level.
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 to improve:
- Train 3-4 times per week with the best grip strength exercises — Grip muscles recover relatively quickly
- Use progressive overload — Gradually increase resistance or volume each week
- Balance flexion and extension — Train both gripping and finger opening with extensor bands
- Test monthly — Retest every 4 weeks to track progress and adjust 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 to see the biggest gains in the first 8-12 weeks.
When to Retest
Test your grip strength:
- Before starting a new training program (baseline)
- Every 4 weeks during active training
- After recovering from hand or arm injury
- Annually as part of general fitness assessment
Keep a log of your results — date, hand, position used, and reading. Seeing 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 shows grip strength correlates 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. However, climbing also demands pinch grip and open-hand grip — qualities a dynamometer doesn't measure. 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. For women in the same age range, 34-40 kg. These numbers decline with age — a 60-year-old man averaging 32-42 kg is perfectly normal. Use the normative tables above to find the exact range for your age group. If you score in the "weak" column, targeted grip training can produce measurable improvement within 4-6 weeks.
Is 40 kg grip strength good?
It depends on your age and gender. For a man aged 20-39, 40 kg falls in the "below average" range — there's room to improve. For a man aged 60-69, 40 kg is solidly "above average." For a woman of any age, 40 kg is "strong" — well above the general population. Context matters more than the raw number, which is why age-adjusted normative data (see tables above) is more useful than a single benchmark.