Grip strength is a simple measure that provides insight into a person’s physical capability and overall health. It is defined as the maximum force generated by the muscles in the hand and forearm when clenching a fist around an object. This muscle power is constantly at work in daily life, allowing a person to execute fundamental tasks like opening a jar, carrying a briefcase, or gripping a steering wheel. Because this strength reflects the integrity of the entire upper body musculature, it serves as a reliable proxy for general physical fitness. Maintaining or improving this capability directly supports independence and physical function throughout a person’s lifespan.
How Grip Strength is Measured
The gold standard for determining grip strength is the use of a hydraulic hand dynamometer. This device measures the maximum isometric force a person can exert, registering the result in kilograms (kg) or pounds (lbs). The procedure requires a standardized testing position to ensure reliable readings. The person being tested is usually seated with their shoulder adducted and their elbow bent at a 90-degree angle.
The dynamometer’s handle is adjusted to fit the individual’s hand comfortably. The participant is instructed to squeeze the handle as forcefully as possible for a brief period, avoiding jerking the arm or using body momentum. A typical protocol involves three separate attempts on each hand, with a short rest period between each squeeze. The final score used for comparison is often the highest single reading recorded from the dominant hand.
What the Numbers Mean by Age and Sex
What constitutes a strong grip is highly dependent on age and sex, as strength levels follow predictable patterns throughout the human life cycle. Peak grip strength is typically achieved in the third and fourth decades of life, generally occurring between the ages of 25 and 40. After this peak, a gradual decline begins, accelerating notably after the age of 50.
The difference in strength between sexes is substantial, largely due to variations in average muscle mass and forearm size. For a man aged 25–29, average dominant hand grip strength is approximately 49.7 kg (109.5 lbs). A score exceeding 57.5 kg (126.8 lbs) is considered strong or excellent based on normative data for this demographic. In contrast, women in the same age bracket typically average around 31.0 kg (68.3 lbs), and a measurement above 41.4 kg (91.3 lbs) would be classified in the top tier of strength.
As people age, the average benchmark for strength declines. For example, men aged 60–69 have an average grip strength of about 40.2 kg (88.6 lbs), while women in that decade average around 22.9 kg (50.5 lbs). A score that places an individual in the top 20% of their age and sex group is generally considered a strong performance. It is also a consistent finding that the dominant hand is typically about 10% stronger than the non-dominant hand, reflecting greater muscle use in daily activities.
Grip Strength as a Marker of Overall Health
Beyond its mechanical function, hand grip strength serves as a readily measurable, non-invasive biomarker for systemic health and longevity. It is widely recognized in the medical community as a simple screening tool that correlates strongly with total body muscle mass and overall physical condition. A lower-than-average grip strength is often one of the earliest measurable indicators of sarcopenia, which is the age-related loss of skeletal muscle mass and function.
The strength of one’s grip is also a powerful predictor of future health outcomes, often independently of other factors like age or height. Research has demonstrated a clear association between low grip strength and an increased risk of poor health events, including cardiovascular disease, Type 2 diabetes, and stroke. Specifically, studies have found that every 5 kg decrement in grip strength is linked to a 16% higher risk of all-cause mortality. This metric provides a snapshot of the body’s metabolic resilience and neuromuscular integrity.
The correlation extends to recovery and bone health; individuals with greater grip strength tend to recover faster from illness or surgery and typically exhibit better bone mineral density. Because it is closely tied to muscle mass maintenance, which influences metabolic function and systemic inflammation, grip strength is increasingly viewed as a functional measure of biological aging. It is a simple test that can flag the need for earlier intervention to maintain physical independence and quality of life well into older age.
Methods to Increase Grip Strength
Improving grip strength involves targeting the different ways the hand and forearm muscles function, which can be broadly categorized into three types of grip. These exercises should be incorporated consistently into a routine, gradually increasing the weight, resistance, or hold time to ensure progressive muscular adaptation.
Crushing Grip
This involves the power of the fingers squeezing against the palm, similar to a firm handshake. This can be effectively trained using specialized hand grippers that offer varying levels of resistance. Another method is performing heavy compound lifts like deadlifts and barbell rows without the aid of straps.
Supporting Grip
This refers to the endurance required to hold onto an object for an extended duration. The most practical exercise is the farmer’s carry, where a person holds heavy dumbbells or kettlebells in each hand and walks for distance or time until the grip fails. Performing timed static hangs from a pull-up bar is another excellent method to build this type of endurance.
Pinch Grip
This focuses on the strength between the fingers and the thumb, such as when picking up a flat object. This is best developed through exercises like the plate hold, where two smooth-sided weight plates are held together between the thumb and fingertips.