From carrying groceries to lifting weights at the gym, we use our grip all the time. Have you ever wondered how your grip strength compares to others? There’s a way to find out – it all comes down to grip strength standards.
Grip strength standards help us to determine whether we have a normal, weak, or above average grip strength based on various factors which we’ll consider below.
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Grip strength standards & norms
What are grip strength norms?
According to a study published by Archives of Physical Medicine and Rehabilitation, average grip strength depends on several factors:
- Age
- Whether the individual’s dominant hand (left or right) is being tested
- Gender
So, for example, a woman’s grip strength isn’t likely to be the same as a man’s grip strength, and our grip weakens as we age. For most people, grip strength peaks once we hit 25 and we maintain this grip strength right through our 30’s.
What is normal grip strength?
To measure normal grip strength, we start by grouping people into age based categories. Within each category, there are a range of normal values. The categories go up in 5-year increments; so, 20-24, 25-29, until we reach the 75+ category. We then break the categories down by gender, and then by right or left-hand assessment.
How do you measure grip strength?
The easiest way to measure grip strength is by using a dynamometer. You wrap your hand around the dynamometer, which then measures the force being applied to it. The dynamometer measures five different grip positions, moving from a narrow grip (your fingers all touching) to a wide grip (your thumb and fingers spread fairly widely apart). Typically, your average grip strength is the second reading; i.e., the second narrowest grip, because this is how most of us grip objects in day-to-day life.
To measure grip strength, you sit with your elbow bent against a flat surface at 90 degrees. You then grip the dynamometer as hard as you can until a special measuring needle stops moving. You’ll repeat this test a few times per hand for the most accurate results.
Grip strength standards (aka what is the average grip strength?)
Grip Strength Ratings for Males (in kg)
| Age | Weak | Normal | Strong |
| 10-11 | < 12.6 | 12.6-22.4 | > 22.4 |
| 12-13 | < 19.4 | 19.4-31.2 | > 31.2 |
| 14-15 | < 28.5 | 28.5-44.3 | > 44.3 |
| 16-17 | < 32.6 | 32.6-52.4 | > 52.4 |
| 18-19 | < 35.7 | 35.7-55.5 | > 55.5 |
| 20-24 | < 36.8 | 36.8-56.6 | > 56.6 |
| 25-29 | < 37.7 | 37.7-57.5 | > 57.5 |
| 30-34 | < 36.0 | 36.0-55.8 | > 55.8 |
| 35-39 | < 35.8 | 35.8-55.6 | > 55.6 |
| 40-44 | < 35.5 | 35.5-55.3 | > 55.3 |
| 45-49 | < 34.7 | 34.7-54.5 | > 54.5 |
| 50-54 | < 32.9 | 32.9-50.7 | > 50.7 |
| 55-59 | < 30.7 | 30.7-48.5 | > 48.5 |
| 60-64 | < 30.2 | 30.2-48.0 | > 48.0 |
| 65-69 | < 28.2 | 28.2-44.0 | > 44.0 |
| 70-99 | < 21.3 | 21.3-35.1 | > 35.1 |
Grip Strength Ratings for Females (in kg)
| Age | Weak | Normal | Strong |
| 10-11 | < 11.8 | 11.8-21.6 | > 21.6 |
| 12-13 | < 14.6 | 14.6-24.4 | > 24.4 |
| 14-15 | < 15.5 | 15.5-27.3 | > 27.3 |
| 16-17 | < 17.2 | 17.2-29.0 | > 29.0 |
| 18-19 | < 19.2 | 19.2-31.0 | > 31.0 |
| 20-24 | < 21.5 | 21.5-35.3 | > 35.3 |
| 25-29 | < 25.6 | 25.6-41.4 | > 41.4 |
| 30-34 | < 21.5 | 21.5-35.3 | > 35.3 |
| 35-39 | < 20.3 | 20.3-34.1 | > 34.1 |
| 40-44 | < 18.9 | 18.9-32.7 | > 32.7 |
| 45-49 | < 18.6 | 18.6-32.4 | > 32.4 |
| 50-54 | < 18.1 | 18.1-31.9 | > 31.9 |
| 55-59 | < 17.7 | 17.7-31.5 | > 31.5 |
| 60-64 | < 17.2 | 17.2-31.0 | > 31.0 |
| 65-69 | < 15.4 | 15.4-27.2 | > 27.2 |
| 70-99 | < 14.7 | 14.7-24.5 | > 24.5 |
What is normal hand grip strength for a woman?
According to grip strength standards, the average grip strength for a woman, measured in pounds, is calculated as follows:
- 20 – 24: 47 – 78
- 25 – 29: 56 – 92
- 30 – 34: 47 – 78
- 35 – 39: 45 – 76
- 40 – 44: 42 – 72
- 45 – 49: 41 – 72
- 50 – 54: 40 – 71
- 55 – 59: 39 – 70
- 60 – 64: 38 – 69
- 65 – 69: 34 – 60
- 70 – 74: 32 – 54
- 75+: 32 – 54
Anything above these values is considered strong, and anything below these values is considered weak.
What is normal hand grip strength for a man?
As with females, anything above or below these strength measurements is considered strong or weak respectively:
- 20 – 24: 80.9 – 124.5
- 25 – 29: 82.9 – 126.5
- 30 – 34: 79.2 – 122.7
- 35 – 39: 78.7 – 122.3
- 40 – 44: 78.1 – 121.6
- 45 – 49: 76.3 – 119.9
- 50 – 54: 72.3 – 111.5
- 55 – 59: 67.5 – 106.7
- 60 – 64: 66.4 – 105.6
- 65 – 69: 62.0 – 96.8
- 70 – 74: 46.8 – 77.2
- 75+: 46.8 – 77.2
What does grip strength indicate?
Grip strength is a marker of overall health.
If you have a weak grip, then you probably have weak muscle strength overall, which puts you at greater risk of cardiovascular disease and other systemic illnesses.
Furthermore, if you’re suffering from muscle weakness, it may be harder for you to recover from illness or injury. The grip strength standards aren’t just to satisfy your curiosity – they can tell you a lot about your general well being.
Summary
Assessing our own grip strength against recognized grip strength standards helps us to identify whether our grip is normal for our age and gender, or if it’s something we should work on.
The good news is that it’s possible to improve your grip strength by training it just as you would train any other exercise. If you want to improve your grip strength, an easy way to get started is to try out a stress ball or a specially designed hand gripper.
If you’re feeling strong, hang from a pull-up bar at the gym for 10-15 seconds and then gradually increase the time by 5-10 seconds each session.