Grip strength is a simple measure of the maximum force your hand and forearm muscles can exert when squeezing. People often want to know what a “good” score is in pounds to understand how their strength compares to the general population. This article provides a breakdown of the specific pound measurements that define average, strong, and concerning grip strength scores across different demographics.
Measuring Grip Strength
The standard for obtaining a reliable grip strength measurement involves a device called a hand dynamometer. This instrument, often a hydraulic or electronic model like the Jamar, measures isometric force output in kilograms or pounds. Clinicians and researchers follow a specific protocol to ensure the results are consistent and comparable to normative data.
The test subject is typically seated with their elbow bent at a 90-degree angle, with the forearm in a neutral position. The dynamometer is held in line with the forearm and the subject is instructed to squeeze the handle as hard as possible for a few seconds. To account for momentary variations in effort, the procedure requires three attempts for each hand, with a short rest period between trials. The maximum force recorded from the dominant hand is usually the figure used for comparison, although some protocols use the average of both hands.
Defining Normative Grip Strength
A person’s grip strength is highly dependent on both their age and gender, with scores typically peaking in the mid-to-late twenties before gradually declining. For men in their twenties (ages 20–29), an average grip strength score ranges from approximately 97 to 121 pounds (44–55 kilograms). Women in the same age bracket generally show an average range between 60 and 77 pounds (27–35 kilograms).
This average strength decreases steadily with each decade of life due to natural muscle loss. For instance, men between the ages of 40–49 can expect an average range of 88 to 110 pounds (40–50 kg), while women in this group average 53 to 70 pounds (24–32 kg). By the time individuals reach their sixties, the average grip strength for men tends to fall to a range of 66 to 92 pounds (30–42 kg), and for women, 40 to 62 pounds (18–28 kg).
What Qualifies as a “Strong” Grip
A grip score that qualifies as “strong” moves beyond the average and often places an individual in the upper percentiles of their age and gender group. For young adults, a score on the higher end of the normative range, such as 122 pounds or more for a man in his twenties, or 78 pounds or more for a woman in her twenties, is considered well above average. These upper thresholds often correspond to the 80th or 90th percentile of the general population.
For example, athletes in strength-focused sports or manual laborers may exhibit scores significantly higher than the general population averages. Some professional athletes have recorded measurements nearing 180 pounds, which reflects an elite level of muscular power. Achieving an “excellent” grip strength, which is often cited as 141 pounds or more for men, represents a level of force generation that is predictive of greater overall muscle mass and functional capacity.
Grip Strength as a Health Predictor
Beyond simple physical performance, grip strength is recognized by the medical community as a valuable biomarker for overall health and longevity. A person’s score is a strong indicator of their total muscle mass, and a decline in grip strength can signal the onset of sarcopenia, which is age-related muscle wasting. Weak grip strength is also associated with a higher risk of cardiovascular disease, fractures, and disability in later life.
Clinicians use specific cut-off points to identify individuals who may be at risk for poor health outcomes. A score below 60 pounds (27 kilograms) for men and below 35 pounds (16 kilograms) for women is often used as a threshold for defining clinical weakness. Research indicates that for every 11-pound (5 kg) decrease in grip strength, there is a measurable increase in the risk of all-cause mortality.