Grip strength is a simple, yet powerful measure of overall physical condition and muscular fitness. It represents the maximum force a person can exert by squeezing an object. Research consistently points to grip strength as an important indicator of general health and future well-being. To determine if a score of 120 is considered strong, the result must be compared against established data tailored to specific demographics.
Understanding the Measurement of Grip Strength
Grip strength is measured using a device called a dynamometer, typically a hydraulic or electronic handheld instrument. The Jamar dynamometer is the industry standard in clinical and research settings. This instrument records the force generated, usually displaying the result in kilograms of force (kgf) or pounds (lbs).
Standardized testing requires the subject to be seated with the elbow bent at a 90-degree angle and the forearm in a neutral position. The individual squeezes the dynamometer handle as hard as possible for about three seconds, and the maximum reading is recorded. The test is generally performed three times on the dominant hand, with a rest period between attempts, to ensure the most accurate measurement.
Benchmarks and Normative Data
A score of 120 pounds is generally considered an excellent result, especially for women, and a very good to above-average result for men. Grip strength naturally peaks between the ages of 25 and 40, and the score’s meaning depends heavily on the person’s age and biological sex. For example, the average grip strength for a woman in her 20s is typically 65 to 75 pounds. A score of 120 lbs would place her in the top tier of the population, often considered the “excellent” category.
For men aged 20 to 29, the average grip strength typically falls between 105 and 115 pounds. A 120-pound score places a man slightly above this average, often in the “very good” to lower “strong” category. Since the average declines steadily with age, a 120-pound score for a man in his 60s would be an exceptionally high, top-percentile result.
For men aged 40 to 49, the average grip strength is around 100 to 110 pounds, and for those 60 to 69, the average drops to about 80 pounds. Since a 120-pound score is above the mean for nearly all age and sex groups, it indicates a high level of muscular strength compared to the general population.
The Role of Grip Strength in Overall Health
Grip strength is more than just a measure of hand and forearm power; it serves as a reliable marker for overall muscle mass and functional capacity. It has been extensively studied as a predictor of health outcomes that go far beyond the musculoskeletal system. A lower grip strength score is strongly associated with an increased risk of all-cause mortality and is linked to various chronic diseases.
Weaker grip strength is an independent predictor of cardiovascular health issues. Individuals with stronger grips often exhibit a lower risk of stroke and heart attack events. This measurement is also a component used in the diagnosis of sarcopenia, which is the age-related loss of muscle mass and strength.
The predictive value of grip strength stems from its reflection of the body’s entire muscular system, which impacts metabolism, bone density, and stability. A higher score, like 120 pounds, suggests a good reserve of muscle strength. This reserve contributes to a better quality of life and a reduced risk of physical disability later in life.
Strategies for Increasing Hand and Forearm Strength
Improving grip strength involves consistently challenging the muscles in the hands and forearms through specific resistance exercises. One highly effective method is the farmer’s carry, which involves holding heavy dumbbells or kettlebells and walking for a set distance or time. This exercise targets the support grip, which is the ability to hold an object for a prolonged period.
The dead hang is another beneficial exercise, where an individual hangs from a pull-up bar for as long as possible. This works the forearm flexors and helps build endurance for the support grip. For targeting the crushing grip, which is the force used to squeeze an object, using a hand gripper with adjustable resistance levels is an accessible option.
Pinch strength can be developed by performing plate pinches, which require holding two or more weight plates together by their smooth sides using only the thumb and fingers. Integrating these exercises two to three times a week allows for adequate recovery while progressively building power in the muscles that control hand and forearm function.