✊ Grip Strength by Age Chart
Average grip strength by age and sex in kg.
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.