What is Average Grip Strength?
Average grip strength is a measure of the maximum force a person can squeeze with their hand and forearm muscles. This metric is not a single, fixed number but rather a spectrum that varies based on a person's age, gender, and overall health status. It is most commonly measured using a tool called a hand dynamometer, where an individual squeezes the device as hard as they can. This simple, inexpensive test is often used by healthcare professionals as a proxy for overall body strength and as a predictor of health outcomes.
The measurement is not just about raw power; it also reflects the health of the body's entire musculoskeletal system. A decline in grip strength can indicate a number of underlying issues, while maintaining a strong grip is often associated with healthy aging. Because it is a non-invasive and quick test, it has become a valuable clinical tool for assessing risk factors associated with aging and chronic diseases.
Average Grip Strength by Age and Gender
Grip strength typically peaks in a person's 30s and then gradually declines with age. Men, on average, possess greater grip strength than women across all age groups, a difference that is often attributed to greater muscle mass. However, both genders follow a similar pattern of development and decline over the life course. Studies using population data from various regions have established normative ranges that allow individuals to compare their results to their peers. It's important to remember these are just averages, and a person's individual health and fitness level can significantly affect their score.
Grip Strength Norms (in lbs) by Age Group
To help visualize how grip strength varies, here is a breakdown based on recent studies of US and European populations:
| Age Group | Average Grip Strength (Men, lbs) | Average Grip Strength (Women, lbs) |
|---|---|---|
| 20–30 | 105–121 | 57–71 |
| 30–40 | 99–114 | 54–64 |
| 40–50 | 93–107 | 48–60 |
| 50–60 | 85–99 | 43–54 |
| 60–80 | 75–105 | 37–49 |
These numbers represent the average for a healthy population and can differ based on the study. It's also worth noting that most people have a stronger grip in their dominant hand.
The Link Between Grip Strength and Overall Health
Research has increasingly highlighted the value of grip strength as a reliable biomarker for overall health and well-being. A strong grip is associated with positive health outcomes, while a weak grip can serve as an early warning sign for potential issues.
- Longevity and Cardiovascular Health: Low grip strength has been linked to a higher risk of cardiovascular events, such as heart attack and stroke, and is a predictor of all-cause mortality. A study published in The Lancet showed that for every 11-pound decrease in grip strength, there was an increased risk of dying from any cause.
- Frailty and Sarcopenia: Weak grip strength is often a component of the 'Frailty Index' used by clinicians to assess vulnerability in older adults. It is correlated with sarcopenia, the age-related loss of muscle mass and strength, which can lead to mobility issues, falls, and hospitalization.
- Cognitive and Mental Health: Emerging research suggests a connection between grip strength and mental health. Lower grip strength has been associated with higher levels of depression, slower cognitive processing, and cognitive impairment.
- Chronic Disease Risk: Studies have observed higher rates of chronic diseases, including diabetes and hypertension, among individuals with weaker grip strength. This is thought to reflect a broader decline in muscle quality and mass.
How to Measure Your Grip Strength
To get a reliable measurement, a hand dynamometer should be used, typically in a clinical or fitness setting. For the most accurate results, standardized testing protocols are followed.
- Procedure: The subject sits or stands with their elbow bent at a 90-degree angle, with their forearm and wrist in a neutral position. They are instructed to squeeze the handle of the dynamometer as hard as they can for a few seconds.
- Repetitions: Often, two or three measurements are taken for each hand, with a short rest period in between. The average or maximum result is used for evaluation.
- At-Home Tests: While less accurate, simple at-home tests like a farmer's carry with a known weight can provide a basic assessment of supporting grip strength.
Strengthening Your Grip
Improving your grip strength is an accessible goal that can have broad health benefits. Targeted exercises can be incorporated into an existing fitness routine or done independently. Here are some effective exercises:
- Dead Hangs: Simply hang from a pull-up bar for as long as possible. This builds support grip strength.
- Farmer's Carry: Hold heavy dumbbells, kettlebells, or grocery bags and walk a set distance. This enhances endurance and overall grip.
- Towel Wrings: Soak a towel in water and wring it out until no more water comes out. This works the crushing grip muscles in a functional way.
- Plate Pinches: Pinch two or more weight plates together with your thumb and fingers and hold them for time.
- Hand Grippers: Use a spring-loaded gripper device with varying resistance levels to build crushing strength.
- Stress Ball Squeeze: A simple yet effective exercise, squeezing a soft ball can help warm up the hands and build basic strength.
For more specific exercises and guidance, physical therapists or certified personal trainers can provide personalized recommendations. For many, simply incorporating whole-body strength training, like deadlifts and rows, will naturally improve grip strength as well.
Conclusion
Grip strength is a powerful, yet often overlooked, indicator of overall health. While it's clear that average grip strength varies significantly with age and gender, what's most important is paying attention to personal trends over time. A noticeable decline in strength may warrant a conversation with a healthcare provider. The good news is that grip strength is trainable, and incorporating specific exercises can help maintain or improve this vital health biomarker. The benefits extend beyond just opening a tight jar; a stronger grip points toward improved functional independence, better cardiovascular health, and greater longevity, proving that a firm handshake holds more importance than you might think. For further reading on the scientific findings, you can refer to the Harvard Health Blog.
