✊ Grip Strength by Age Chart
Average grip strength by age and sex in kg.
Written by Albert Mateos · Founder & Editor
Last reviewed: May 2, 2026
Grip strength is one of the simplest and most reliable markers of overall muscular health and longevity. Research consistently shows that low grip strength is associated with higher all-cause mortality, cardiovascular disease, and disability risk. This chart shows approximate grip strength ranges (in kg, measured with a hand dynamometer) by age group and sex.
| Age | Men (kg) | Women (kg) | ||||
|---|---|---|---|---|---|---|
| Weak | Normal | Strong | Weak | Normal | Strong | |
| 20-29 | <40 | 40-55 | >55 | <24 | 24-33 | >33 |
| 30-39 | <38 | 38-52 | >52 | <22 | 22-31 | >31 |
| 40-49 | <34 | 34-48 | >48 | <20 | 20-29 | >29 |
| 50-59 | <30 | 30-44 | >44 | <18 | 18-26 | >26 |
| 60-69 | <26 | 26-40 | >40 | <16 | 16-23 | >23 |
| 70-79 | <22 | 22-36 | >36 | <14 | 14-20 | >20 |
Grip Strength & Longevity
A 2015 study published in The Lancet (Leong et al.) found that each 5 kg decrease in grip strength was associated with a 17% increase in cardiovascular mortality and a 16% increase in all-cause mortality. Grip strength may be a stronger predictor of death than systolic blood pressure. Regular resistance training can help maintain and improve grip strength at any age.
How to Measure
- Use a calibrated hand dynamometer (Jamar-type recommended)
- Stand upright with your arm at your side, elbow at 90 degrees
- Squeeze as hard as possible for 3–5 seconds
- Take 3 attempts per hand, use the highest value
- Values above are for the dominant hand
Data source: Approximate values based on NHANES (National Health and Nutrition Examination Survey) data and population studies. Categories represent roughly the 25th percentile (weak), 25th–75th (normal), and above 75th (strong). Individual variation is significant.
About this chart
Grip strength reference chart showing average and percentile values by age and sex. Measured in kilograms of force, this table helps you compare your grip strength against population norms from NHANES and other large-scale studies. Grip strength is a key biomarker linked to overall health, longevity, and functional fitness.
History of grip strength reference values
Grip strength testing using a Jamar hand dynamometerbecame standard after Bechtol's 1954 protocol, and percentile tables based on it have appeared in occupational therapy literature for decades. The modern reference dataset comes from the U.S. NHANES (National Health and Nutrition Examination Survey), which from 2011 onward measured grip strength in tens of thousands of participants. Bohannon's 2019 reference values (Journal of Geriatric Physical Therapy) are the current gold standard, providing percentiles by age and sex from the late teens through age 85+. The clinical interest intensified after Leong et al. (2015, Lancet) showed grip strength predicts all-cause mortality.
How to read this chart step by step
- Use a Jamar or comparable hand dynamometer, seated, with the elbow at 90 degrees, per the American Society of Hand Therapists protocol.
- Take three measurements per hand and use the maximum.
- Find your age row and sex column on the chart.
- Locate your maximum grip in kilograms.
- Read the percentile band; below the 25th percentile for your age and sex is a flag for sarcopenia screening per EWGSOP2 criteria.
Examples by age and sex
A 30-year-old man with a 50 kg dominant-hand grip lands near the 50th percentile in NHANES data; values below 35 kg at that age flag low strength. A 65-year-old woman at 22 kg sits around the 50th percentile for her band, whereas below 16 kg approaches the EWGSOP2 sarcopenia cut-off. An 80-year-old man at 25 kg is below the sarcopenia threshold of 27 kg and warrants further evaluation, illustrating why the chart functions as both a fitness benchmark and a clinical screening tool.
Limitations
Grip strength varies with dynamometer model, hand size, instructions, and body position. Jamar and electronic devices are not always interchangeable. Acute factors like fatigue, recent meals, and hand injuries skew measurements. The chart describes general adult populations and may not apply to manual labourers (who score higher) or individuals with arthritis or carpal tunnel syndrome. Percentiles also do not capture bilateral asymmetry, which is itself a meaningful clinical signal.
Sources
- Bohannon RW. Grip strength: an indispensable biomarker for older adults. Clin Interv Aging. 2019;14:1681-1691.
- Leong DP, et al. Prognostic value of grip strength: findings from the PURE study. Lancet. 2015;386:266-273.
- Cruz-Jentoft AJ, et al. EWGSOP2: Sarcopenia revised European consensus. Age Ageing. 2019;48(1):16-31.
- National Health and Nutrition Examination Survey (NHANES). Muscle Strength Procedures Manual, 2011-2014 cycles.
Frequently Asked Questions
- Why is grip strength considered a health marker?
- Research consistently links grip strength to overall mortality, cardiovascular health, and functional independence in older adults. It serves as a reliable proxy for total-body muscle strength and has been shown to predict health outcomes better than blood pressure in some studies.
- What is a normal grip strength by age?
- Average grip strength peaks in the late 20s to mid-30s, with men typically reaching 50-55 kg and women around 30-35 kg on a hand dynamometer. Strength gradually declines after age 40, with more pronounced drops after age 65.
- How can I improve my grip strength?
- Effective grip exercises include dead hangs, farmer's carries, plate pinches, and wrist curls. Training grip 2-3 times per week with progressive overload can produce significant improvements within a few months, even in older adults.