The average healthy adult man has a grip strength of 100-120 lb (45-55 kg) on a hand dynamometer. The average healthy adult woman has 60-75 lb (27-34 kg). But grip strength is more than a curiosity — it is one of the strongest predictors of all-cause mortality in adults over 50, with research from the Prospective Urban Rural Epidemiology (PURE) study showing every 5 kg decrease in grip strength corresponds to a 16% higher risk of death from any cause.
This guide covers average grip strength values by age and sex, what your number actually predicts, how to measure grip strength at home, and how to improve it.
The Honest Truth About Grip Strength
1. Grip strength is a global health proxy
It is not just a forearm test. Grip strength correlates with total muscle mass, bone density, cardiovascular fitness, and recovery from illness. The PURE study (2015, 17 countries, 139,691 participants) found grip strength was a stronger mortality predictor than systolic blood pressure for adults over 35.
2. Grip declines fast after 50
For most adults, grip strength peaks in the late 20s and stays roughly flat through the 40s. After 50, the decline accelerates — roughly 2-3% per year for sedentary adults. The decline is largely preventable with resistance training.
3. The dominant hand is 5-10% stronger
Most clinical grip-strength testing uses the dominant hand. The non-dominant hand is typically 5-10% weaker. Numbers below are for the dominant hand on a calibrated hand dynamometer.
Average Grip Strength By Age And Sex (Dominant Hand)
Men (kg)
| Age | Below avg | Average | Above avg | Excellent |
|---|---|---|---|---|
| 20-29 | ≤44 | 45-55 | 56-65 | 66+ |
| 30-39 | ≤43 | 44-54 | 55-64 | 65+ |
| 40-49 | ≤41 | 42-52 | 53-62 | 63+ |
| 50-59 | ≤37 | 38-48 | 49-58 | 59+ |
| 60-69 | ≤32 | 33-43 | 44-52 | 53+ |
| 70-79 | ≤27 | 28-37 | 38-46 | 47+ |
| 80+ | ≤22 | 23-32 | 33-40 | 41+ |
Women (kg)
| Age | Below avg | Average | Above avg | Excellent |
|---|---|---|---|---|
| 20-29 | ≤25 | 26-32 | 33-39 | 40+ |
| 30-39 | ≤25 | 26-32 | 33-39 | 40+ |
| 40-49 | ≤23 | 24-30 | 31-37 | 38+ |
| 50-59 | ≤21 | 22-28 | 29-35 | 36+ |
| 60-69 | ≤18 | 19-25 | 26-32 | 33+ |
| 70-79 | ≤15 | 16-22 | 23-28 | 29+ |
| 80+ | ≤12 | 13-18 | 19-24 | 25+ |
How To Measure Your Grip Strength At Home
The gold standard is a Jamar or CAMRY hand dynamometer ($25-100). Sit upright, elbow at 90°, arm unsupported. Squeeze maximally for 3-5 seconds. Repeat 3 times with 30 seconds rest. Record the highest reading. Most home tests will read in kg or lb depending on the device.
For a rough proxy without a dynamometer: dead hangs are correlated with grip strength. Healthy adults should be able to hang from a pull-up bar for 30+ seconds (men) or 20+ seconds (women).
How To Improve Grip Strength
- Dead hangs: 3-5 sets to near-failure, 2-3x per week
- Farmer’s carries: Heavy dumbbells or kettlebells for 30-60 seconds
- Deadlifts: Mixed grip or hook grip with heavy loads
- Pull-ups + chin-ups: Direct grip + back loading
- Captain’s of crush grippers: Specific forearm + grip work
