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How Your Grip Strength Ranks Against the Average
Understanding grip strength, its importance, and how to improve it.
Audrey Sawyer
December 26, 2024
Grip strength is a measure of how much force your hands can exert when gripping an object. It’s easy to overlook its importance, but grip strength plays a significant role in daily tasks and physical fitness. Whether you’re opening a jar, lifting weights, or climbing stairs, grip strength matters.
What Is Grip Strength?
Grip strength refers to the force you can apply with your hands, fingers, and thumbs. It’s a key indicator of hand and forearm strength and is measured using a tool called a dynamometer.
During a grip test, you’ll squeeze the device as hard as possible while it records the force in pounds. This process might be repeated a few times on both hands to calculate an average.
Average Grip Strength by Age
Grip strength varies based on age, sex, and whether it’s the dominant or non-dominant hand. Below are averages for dominant-hand grip strength across different age groups.
Average Male Dominant Hand Grip Strength
Age Range | Strength (Lbs.) |
|---|---|
18–24 | 103.6 |
25–29 | 109.6 |
30–34 | 102.5 |
35–39 | 103.8 |
40–44 | 103.0 |
45–49 | 94.4 |
50–54 | 97.0 |
55–59 | 89.7 |
60–64 | 84.7 |
65–69 | 81.1 |
70–74 | 76.5 |
75–79 | 72.1 |
80–85 | 61.9 |
Average Female Dominant Hand Grip Strength
Age Range | Strength (Lbs.) |
|---|---|
18–24 | 61.9 |
25–29 | 65.3 |
30–34 | 63.7 |
35–39 | 64.4 |
40–44 | 65.9 |
45–49 | 63.5 |
50–54 | 62.2 |
55–59 | 55.3 |
60–64 | 52.0 |
65–69 | 48.7 |
70–74 | 47.4 |
75–79 | 43.2 |
80–85 | 43.9 |
Grip Strength and Your Health
Grip strength isn’t just about fitness; it’s also a marker of overall health. A 2015 study in The Lancet found that lower grip strength was associated with a higher risk of mortality from all causes. While grip strength doesn’t directly predict conditions like diabetes or fractures, weaker muscles may hinder recovery from illnesses or injuries.
How to Improve Grip Strength
If you’re looking to boost your grip strength, here are four exercises to add to your routine:
1. Stress Ball or Sponge Squeeze
Hold a stress ball or sponge in your hand.
Squeeze as hard as possible and hold for 3–5 seconds.
Repeat 10–15 times on each hand, working up to 3 sets.
2. Resistance Putty Squeeze
Shape resistance putty into a ball.
Squeeze and flatten it until your fingers are fully in your palm.
Reshape and repeat 10–15 times per hand.
3. Hand Grippers
Use hand grippers to squeeze and release for 10 repetitions per hand.
Work up to 3 sets, advancing to higher resistance over time.
4. Dead Hangs
Grip a pull-up bar firmly and hang as long as possible.
Start small and gradually increase your hang time.
Final Thoughts
Grip strength plays a vital role in everyday tasks and overall health. Whether you’re trying to match the average grip strength for your age or improve it for better performance, small, consistent efforts can yield big gains.
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