The question of how strong the average person is can be complex, as physical power manifests in several different ways. Defining “average strength” requires looking beyond simply lifting weights, encompassing the force needed for daily living and long-term health. While a person’s absolute strength varies widely based on individual factors, population-level data provides quantifiable benchmarks for the general adult population. These numbers offer a neutral baseline against which individual physical capabilities can be objectively compared.
How Strength is Defined and Measured
Strength is broadly categorized into three types: static, dynamic, and endurance. Static strength (isometric) involves muscle contraction without visible joint movement, such as holding a heavy object in place. Dynamic strength (isotonic) is the force generated when a muscle changes length, like during the upward phase of a squat. Muscular endurance refers to the ability to perform repeated contractions against sub-maximal resistance or to sustain a contraction over time.
To quantify these types, researchers use standardized methods for large population studies. Handgrip strength is the most common metric, measured using a dynamometer, which records the maximum static force exerted. This measure is a powerful predictor of overall muscle strength and future health outcomes. Dynamic strength is typically measured by the One-Repetition Maximum (1RM) test, which determines the heaviest weight an individual can lift just once for a given exercise, or by comparing lifted weight to the person’s body mass to create a ratio.
Benchmarks for the Average Adult
The most reliable population data for static strength comes from grip testing, segmented by sex and age. For adults in their strength prime (age 20-39), average grip strength for males falls between 47 and 54 kilograms (104 to 119 pounds). Average adult females in the same age range demonstrate a grip strength between 29 and 34 kilograms (64 to 75 pounds). A grip strength below these norms can signal a decline in overall muscle mass and is linked to poorer health outcomes.
In practical terms, this strength translates into the ability to manage common daily physical tasks, such as twisting open a tightly sealed jar or carrying heavy grocery bags. For dynamic strength, the average untrained adult exhibits specific benchmarks when performing multi-joint movements like the squat and deadlift. An untrained male can typically deadlift around 90 kilograms (1.25 times body weight), while an untrained female might lift about 70 kilograms.
The average untrained male can typically squat approximately 50 kilograms (0.6 times body weight), whereas an untrained female often squats about 30 kilograms. These lifting numbers represent the strength needed to manage common household items or lift a young child.
Key Variables Affecting Strength Levels
Individual strength levels deviate from the population average due to biological and lifestyle factors. Age is a significant determinant; muscle strength generally peaks in the mid-to-late twenties and thirties before beginning a gradual decline. This age-related loss of muscle mass, known as sarcopenia, accelerates after age 50, making it harder to maintain peak strength without intervention.
Differences in strength between sexes are largely a function of biology, specifically variations in muscle mass and hormone levels. Males generally possess greater lean muscle mass and higher testosterone, resulting in strength averages typically 40% higher than females. This difference is more pronounced in the upper body, where a female’s strength may be 40% to 60% of a male’s, while lower body strength differences are less significant, often measuring 60% to 80% of a male’s strength.
Activity level and lifestyle play a profound role in where an individual falls relative to the average. Regular physical training can significantly increase strength beyond the untrained average, while a sedentary lifestyle contributes to faster muscle deterioration. The maintenance of muscle strength is dependent on consistent physical activity.