What Is Grip Strength?
Grip strength is the measure of force exerted by the hand and forearm muscles during a hand squeeze, typically using a dynamometer. It serves as a proxy for total body strength and neuromuscular health.
How to Measure Grip Strength
You’ll Need:
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A handgrip dynamometer (analog or digital)
Procedure (ACSM Guidelines):
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Adjust the dynamometer to fit your hand size.
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Stand upright, arm at your side (not touching your body).
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Squeeze the dynamometer as hard as possible for about 3-5 seconds.
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Perform two trials per hand; record the highest value.
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Use the average of your dominant and non-dominant hands for scoring.
Calculate Your Grip Strength
With this Grip Strength Calculator, you can instantly compare your results to normative data based on age and sex, using validated sources like the ACSM’s Guidelines for Exercise Testing and Prescription (10th Edition, 2017).
Grip Strength Calculator
ACSM’s Guidelines for Exercise Testing and Prescription.
How to Interpret Your Score
| Category | What It Means |
|---|---|
| Excellent | Top percentile for age group; very strong functional health |
| Good/Very Good | Above-average strength; typically active or trained individuals |
| Fair | Functional, but could benefit from strength training |
| Poor | Below ideal; possible sarcopenia risk or general strength decline |
Don’t worry if your results are low; follow the exercises and training tips we’ve created to improve your grip strength.
Grip Strength Norms by Age and Gender
Grip Strength Standards (in Kilograms)
| Age (yrs) | Sex | Excellent | Very Good | Good | Fair | Poor |
|---|---|---|---|---|---|---|
| 15–19 | M | ≥ 49.0 | 44.5–48.5 | 40.8–44.0 | 35.8–40.4 | ≤ 35.4 |
| 15–19 | F | ≥ 30.8 | 27.2–30.4 | 24.0–26.8 | 21.8–23.6 | ≤ 21.3 |
| 20–29 | M | ≥ 52.2 | 47.2–51.7 | 43.1–46.7 | 38.1–42.6 | ≤ 37.6 |
| 20–29 | F | ≥ 31.8 | 28.6–31.3 | 26.3–28.1 | 23.6–25.9 | ≤ 23.1 |
| 30–39 | M | ≥ 52.2 | 47.2–51.7 | 43.1–46.7 | 38.1–42.6 | ≤ 37.6 |
| 30–39 | F | ≥ 32.2 | 28.6–31.8 | 26.3–28.1 | 23.1–25.9 | ≤ 22.7 |
| 40–49 | M | ≥ 49.0 | 44.0–48.5 | 39.9–43.5 | 36.3–39.5 | ≤ 35.8 |
| 40–49 | F | ≥ 31.3 | 27.7–30.8 | 24.5–27.2 | 22.2–24.0 | ≤ 21.8 |
| 50–59 | M | ≥ 45.8 | 41.7–45.4 | 38.1–41.3 | 34.5–37.6 | ≤ 34.0 |
| 50–59 | F | ≥ 27.7 | 24.5–27.2 | 22.2–24.0 | 20.4–21.8 | ≤ 20.0 |
| 60–69 | M | ≥ 45.4 | 41.3–44.9 | 38.1–40.8 | 33.1–37.6 | ≤ 32.7 |
| 60–69 | F | ≥ 24.5 | 21.8–24.0 | 20.4–21.3 | 18.6–20.0 | ≤ 18.1 |