Grip strength measures the maximum force you can exert when squeezing something with your hand. This measurement captures the collective strength of the muscles in your hand, wrist, and forearm. Measuring your grip strength at home provides an objective way to establish a baseline and track improvements over time. This simple test offers insight into your overall physical condition.
The Health Relevance of Hand Strength
Hand strength serves as a powerful biomarker for general health. This measurement is closely correlated with total body muscle mass and overall physical strength. When grip strength declines, it often signals a decrease in muscle strength across the entire body, a process known as sarcopenia.
A lower grip measurement has been linked to increased risk of chronic diseases, including cardiovascular issues and reduced bone mineral density. Researchers consider grip strength an important indicator of future functional capacity and mobility, particularly as you age. Maintaining or improving this strength is associated with better health outcomes and a more active life.
Using a Hand Dynamometer Correctly
The most accurate way to measure your grip is by using a handheld dynamometer, a device designed to quantify the force in kilograms or pounds. To ensure a standardized and repeatable test, proper body positioning is necessary. Sit upright in a chair with your feet flat on the floor, holding the dynamometer in one hand with your elbow bent at a 90-degree angle.
The device should be held so the base rests on the heel of your palm, and the handle rests across the middle of your four fingers. Adjust the dynamometer’s handle to fit your hand comfortably, ensuring the second joint of your index finger is at a right angle.
Squeeze the handle as hard as you can with a maximum isometric effort for about three to five seconds, keeping your arm still. Record the maximum score displayed on the screen, then rest for at least 30 seconds before the next trial. Perform three trials on each hand, alternating between them to allow for recovery. Always use the same handle setting and body position for every subsequent test to maintain consistency.
Practical Ways to Estimate Grip Strength
While a dynamometer provides a precise measurement, you can still estimate your relative strength or track progress without specialized equipment.
One common method involves using a standard digital bathroom scale to measure downward force. Hold the scale in your hand and squeeze it as hard as you can, applying force downward with your palm and wrapping your fingers over the top.
A simpler method is the object squeeze test, using a tennis ball or a firm stress ball. While this does not provide a number in kilograms, you can track progress by counting repetitions or measuring endurance. You can monitor how long you can maintain a maximum squeeze.
Another functional test is the dead hang, where you grip a sturdy overhead bar and hang for as long as possible. This primarily measures grip endurance. These DIY methods are best used for personal tracking and observing improvement, rather than comparing your result to published population averages.
Understanding Your Measurement Results
The numbers recorded from your dynamometer reflect your maximum strength, typically measured in kilograms or pounds. To understand what this number means, compare it to normative data, which represents the average strength scores for people in your age and sex group. Peak grip strength usually occurs in the mid-to-late twenties, and scores generally decline gradually after age 50.
Weak grip strength is sometimes defined as less than 26 kilograms (57 pounds) for men and less than 16 kilograms (35 pounds) for women in certain age groups. You can search for “grip strength normative values” to find published reference tables from major health studies. Tracking your own scores consistently over time is the most actionable way to use this measurement.