Grip strength by age: calculator and norms

Squeeze a hand dynamometer as hard as you can. See how your grip strength compares for your age and sex, and your grip age.

Add your details to see where you stand.

Grip strength by age, in kg

Women
Age	10th	25th	50th	75th	90th
20 to 29	23	26	30	35	38
30 to 39	23	27	31	35	39
40 to 49	22	26	30	34	38
50 to 59	19	23	28	32	35
60 to 69	17	21	25	29	33
70 to 79	14	18	21	25	28

Men
Age	10th	25th	50th	75th	90th
20 to 29	36	41	48	55	61
30 to 39	39	45	51	58	64
40 to 49	36	42	49	56	61
50 to 59	34	40	47	53	59
60 to 69	31	37	43	48	53
70 to 79	26	31	35	41	45

Columns are percentiles of fitness, so the 50th is average and the 90th is better than 9 in 10 people that age. Dodds et al., Grip strength across the life course: normative data from twelve British studies, PLoS One, 2014.

Why grip strength matters

Grip strength is a quick read on overall muscle strength. In the PURE study of 139,691 adults in 17 countries, every 5 kg lower grip was linked to a 16% higher risk of death over about 4 years. It predicted death from any cause better than blood pressure did.

Where the norms come from

The tables come from 12 British studies covering about 50,000 people from age 4 to 90. Grip strength peaks around your 30s and falls from midlife. Fitness age is a prediction: the age at which your result would be exactly average for your sex. It isn't a medical measure, but it turns a percentile into something easier to feel.

Questions

What is a good grip strength for my age?

For men in their 40s, about 49 kg is average. For women in their 40s, about 30 kg. The table on this page shows each decade.

How do I measure grip strength at home?

You need an inexpensive hand dynamometer. Stand, keep your elbow by your side at a right angle, and squeeze as hard as you can. Take your best of two or three tries.

Sources

Grip strength across the life course: normative data from twelve British studies. Dodds et al., PLoS One, 2014.
Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Leong et al., The Lancet, 2015.