How Do You Compare to the Average Grip Strength?

A strong grip is easy to take for granted. A grip strength test can give you an idea of how you measure up compared to your peers. Whether you're performing daily tasks — such as doing laundry — or lifting weights in the gym, a strong grip is key to your success.

Grip strength is the name given for the amount of force you're able to exert with your fingers when you grab something, according to the Cleveland Clinic, like a tennis racket, kettlebell handle or stubborn lid on a jar of salsa.

Grip strength is tested using a tool called a dynamometer in health care facilities. This device tests isometric grip strength — while you are squeezing the handle; it does not move. Instead, the machine is measuring the amount of force you're applying to it.

The health care professional testing your grip strength will likely have you sit in a chair, grasp the device, squeeze on their command until you can't squeeze anymore, then document your results in pounds. You may repeat the process a few times to get an average, and you'll also test both hands.

A person's average grip strength in pounds depends on age, their sex assigned at birth and which hand is their dominant one.

Grip strength norms developed and published in March 1985 in the ‌Archives of Physical Medicine and Rehabilitation‌ are still widely used by physical and occupational therapists who work with people recovering from hand trauma. Researchers at the University of Wisconsin-Milwaukee developed these norms after collecting data on more than 600 participants.

More recent research, such as an August 2018 report in the ‌Journal of Orthopaedic & Sports Physical Therapy‌, has refined those averages even further.

Grip strength averages are typically broken down by sex assigned at birth and dominant or non-dominant hands.

The following charts display average male and female grip strength in pounds.

Grip strength isn't just important for daily tasks; it can actually be a predictor of overall mortality. People with lower grip strength were more likely to die of any cause compared to people with higher grip strength in a July 2015 ‌ Lancet‌ study.

Grip strength was not found to be linked to diabetes, risk of falls or fracture or hospitalization for respiratory disease.

Although the relationship between grip strength and systemic disease might seem odd, the study points out that a person with overall muscle weakness — assumed to occur with decreased grip strength — is less likely to recover well from a medical condition that affects other parts of the body.

The good news is you don't need a fancy exercise program to help improve your overall muscle strength, according to Harvard Health Publishing. You could lift a milk carton a few extra times, take the stairs instead of the elevator more frequently or do some squats while you're on the phone, for example.

You can also increase your grip strength with hand gripping exercises.

1. Squeeze the ball or sponge as hard as you can.
2. Hold it for 3 to 5 seconds, then relax.
3. Repeat 10 to 15 times in a row on each hand, working up to 3 sets.

1. Shape the putty ($16.69, Amazon) into a ball and hold it in your palm.
2. Squeeze the putty and flatten it until your fingers are fully in your palm.
3. Open your fingers and reshape the putty into a ball.
4. Repeat 10 to 15 times on each hand.

1. Squeeze and release the gripper 10 times.
2. Repeat on the opposite side.
3. Work up to 3 sets in a row, then advance to the next level of resistance.

1. Grip a pull-up bar with your fingers and thumbs wrapped fully around the bar.
2. Hang from the bar as long as possible, until your grip begins to slip, then release.
3. Practice hanging each time you perform a weight-training workout to build grip strength and endurance.
4. Gradually increase the amount of time you hang in small increments, such as 10 to 15 seconds.