Grip strength is the maximum force you can generate with your hand and forearm muscles. This measurement is included in health assessments to gauge upper body function and is the force used for everyday tasks like opening a jar or carrying groceries. The implications of your grip strength for your overall health are significant.
Grip Strength as a Health Indicator
Grip strength serves as a marker of overall muscle strength and health. Research has demonstrated a connection between grip strength and longevity. A weaker grip can indicate underlying health issues and an increased risk for conditions such as cardiovascular disease and type 2 diabetes.
For older adults, maintaining muscle strength is a component of preserving independence and quality of life. Studies show that lower grip strength in individuals over 65 is associated with a decline in physical function and an increased likelihood of falls. A 2015 study of over 140,000 adults revealed that a decrease in grip strength was linked to a higher probability of heart attack and stroke.
This connection exists because grip strength reflects the health of your muscle mass. Its decline can signal a loss of muscle, a condition known as sarcopenia, which is related to aging and can affect mobility and resilience. Monitoring grip strength can offer insights into the aging process and one’s ability to withstand illness.
How to Measure Grip Strength
The standard instrument for measuring grip strength is a handheld dynamometer. For an accurate reading, the person being tested should be seated with their elbow bent at a 90-degree angle. Their forearm should be in a neutral position, not resting on an armrest or touching their body.
The dynamometer handle should be adjusted to fit the user’s hand size for a secure grip. The individual then squeezes the dynamometer with maximum effort for a few seconds in a smooth, continuous motion. This process is repeated three times for each hand, with a short rest between each attempt.
The final grip strength score is the average or the highest value obtained from the three trials. It is common to test both the dominant and non-dominant hands to assess for any significant imbalances.
Grip Strength Norms by Age and Gender
Grip strength values vary between individuals based on factors like age and gender. Grip strength peaks in early adulthood and gradually declines with age. To understand where your measurement falls, you can compare it to established normative data.
Below are tables showing the average grip strength ranges for men and women across different age groups, with values provided in both pounds (lbs) and kilograms (kg).
Grip Strength Averages for Men
| Age Range | Pounds (lbs) | Kilograms (kg) |
| :— | :— | :— |
| 20-29 | 97-121 | 44-55 |
| 30-39 | 92-115 | 42-52 |
| 40-49 | 88-110 | 40-50 |
| 50-59 | 79-101 | 36-46 |
| 60+ | 66-92 | 30-42 |
Grip Strength Averages for Women
| Age Range | Pounds (lbs) | Kilograms (kg) |
| :— | :— | :— |
| 20-29 | 60-77 | 27-35 |
| 30-39 | 57-73 | 26-33 |
| 40-49 | 53-70 | 24-32 |
| 50-59 | 48-66 | 22-30 |
| 60+ | 40-62 | 18-28 |
Exercises for Improving Grip Strength
If your grip strength is below the average for your age and gender, or if you simply want to enhance it, targeted exercises can be effective. These exercises challenge the muscles in your hands and forearms, leading to increased strength over time. A variety of grip-focused movements provides a well-rounded approach.
- Crushing movements involve squeezing an object like a stress ball or hand gripper. Squeezing for several seconds and repeating for multiple repetitions helps build the flexor muscles in your forearms that control the closing of your fingers.
- Supporting exercises build grip endurance. Activities like the farmer’s walk, where you carry heavy weights for a set distance, challenge your ability to maintain a strong hold over time. Dead hangs from a pull-up bar also directly work the muscles for a sustained grip.
- Pinching exercises target a different aspect of hand strength. Plate pinches, for instance, involve holding two weight plates together with just your fingertips. This movement strengthens the muscles used for fine-motor control and dexterity.