Input
HOW TO MEASURE GRIP STRENGTH
- Use a calibrated hand dynamometer; set the handle to fit your hand comfortably.
- Stand or sit upright, shoulder neutral, elbow at 90°, forearm neutral, wrist slightly extended.
- Squeeze maximally for ~3 seconds while avoiding Valsalva; breathe out.
- Test each hand 2–3 times with ~60–90 seconds rest between trials.
- Record the best or the average as your test method.
Tip: Warm up first and keep posture consistent between sessions for reliable comparisons.
Results
HOW TO INTERPRET YOUR SCORE
- Very weak (<10th percentile): consider assessment for pain, injury, or deconditioning.
- Below average (10th–25th): room to build baseline strength and endurance.
- Average (25th–75th): typical for your age group; maintain with regular training.
- Above average (75th–90th): strong result; target balanced strength between hands.
- Excellent (>90th): elite level for age; continue progressive overload and recovery.
Percentiles reflect where your score falls relative to a reference population within your age band and gender.
GRIP STRENGTH NORMS BY AGE AND GENDER
Values below are reference means with an assumed standard deviation for each band. Your percentile is estimated from the normal distribution using mean and SD.
| Age Band (years) | Male Mean (kg) | Male SD | Female Mean (kg) | Female SD |
|---|---|---|---|---|
| 20-24 | 48 | 8 | 30 | 5.5 |
| 25-29 | 50 | 8 | 31 | 5.5 |
| 30-34 | 52 | 8 | 32 | 5.5 |
| 35-39 | 50 | 8 | 31 | 5.5 |
| 40-44 | 48 | 8 | 29 | 5.5 |
| 45-49 | 46 | 8 | 28 | 5.5 |
| 50-54 | 44 | 8 | 26 | 5 |
| 55-59 | 42 | 7 | 24 | 5 |
| 60-64 | 39 | 7 | 22 | 4.5 |
| 65-69 | 36 | 7 | 20 | 4.5 |
| 70-74 | 32 | 7 | 18 | 4.5 |
| 75-120 | 28 | 7 | 16 | 4.5 |
FAQs
What units can I enter?
You can input readings in kilograms or pounds. The tool converts everything internally to kilograms for analysis and shows your original entry for clarity.
Should I use the best trial or the average?
Both are valid. Many testing protocols report the single best value, while some clinical protocols use the average of three trials. Select the method used so your tracking stays consistent.
How accurate is the percentile?
Percentiles are estimated from a reference mean and standard deviation for your age band and gender. They are useful for comparison but not a diagnostic result.
Why does hand choice matter?
Most people exhibit a dominant‑hand advantage of roughly 5–15%. Compare the same hand across time to minimize variability and track progress reliably.
Can I use this for rehabilitation?
Yes, many clinicians use grip strength to monitor recovery. Always follow professional guidance and consider pain, range of motion, and function alongside strength.
What is a good grip to body‑weight ratio?
There is no single cutoff. Ratios of 40–60% are common in healthy adults, with athletes sometimes higher. Track your own baseline and improvements.
Can children or teens use this calculator?
This version targets adults. Youth norms differ by growth stage; use pediatric‑specific references for under‑18 testing.