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Grip Strength Calculator

See where your handgrip dynamometer reading puts you against adult population norms for your age and sex.

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Grip Strength Norms by Age and Sex

Grip strength is commonly measured with a handgrip dynamometer and can be compared with age- and sex-specific population norms. The reference values below are based on the 2025 iGRIPS international norms, which pooled data from more than 2.4 million adults across 69 countries and regions.

Age band Sex P5 P20 P50 P80 P95
20–24 Male 33.9 kg 40.5 kg 48.0 kg 56.0 kg 63.6 kg
20–24 Female 19.7 kg 24.0 kg 28.6 kg 33.6 kg 39.1 kg
25–29 Male 35.5 kg 42.1 kg 49.3 kg 56.7 kg 64.0 kg
25–29 Female 20.0 kg 24.5 kg 29.4 kg 34.6 kg 39.7 kg
30–34 Male 35.0 kg 42.2 kg 49.7 kg 57.4 kg 64.9 kg
30–34 Female 19.6 kg 24.4 kg 29.7 kg 35.2 kg 40.4 kg
35–39 Male 33.8 kg 41.5 kg 49.5 kg 57.5 kg 65.3 kg
35–39 Female 19.0 kg 24.1 kg 29.7 kg 35.4 kg 40.8 kg
40–44 Male 32.3 kg 40.4 kg 48.8 kg 57.1 kg 65.1 kg
40–44 Female 18.3 kg 23.7 kg 29.4 kg 35.2 kg 40.8 kg
45–49 Male 30.6 kg 39.0 kg 47.6 kg 56.2 kg 64.4 kg
45–49 Female 17.6 kg 23.1 kg 28.9 kg 34.8 kg 40.4 kg
50–54 Male 28.9 kg 37.4 kg 46.2 kg 54.8 kg 63.1 kg
50–54 Female 16.9 kg 22.4 kg 28.2 kg 34.0 kg 39.7 kg
55–59 Male 27.2 kg 35.6 kg 44.4 kg 53.1 kg 61.4 kg
55–59 Female 16.1 kg 21.5 kg 27.3 kg 33.0 kg 38.6 kg
60–64 Male 25.5 kg 33.6 kg 42.4 kg 51.1 kg 59.3 kg
60–64 Female 15.2 kg 20.6 kg 26.2 kg 31.8 kg 37.4 kg
65–69 Male 23.7 kg 31.5 kg 40.1 kg 48.8 kg 56.8 kg
65–69 Female 14.3 kg 19.5 kg 25.0 kg 30.5 kg 35.8 kg
70–74 Male 21.9 kg 29.3 kg 37.7 kg 46.3 kg 54.1 kg
70–74 Female 13.2 kg 18.3 kg 23.6 kg 28.9 kg 34.1 kg
75–79 Male 20.0 kg 27.0 kg 35.1 kg 43.5 kg 51.1 kg
75–79 Female 12.0 kg 17.0 kg 22.1 kg 27.2 kg 32.2 kg
80–84 Male 18.0 kg 24.5 kg 32.3 kg 40.5 kg 48.0 kg
80–84 Female 10.7 kg 15.5 kg 20.4 kg 25.3 kg 30.2 kg
85–89 Male 15.9 kg 21.9 kg 29.4 kg 37.4 kg 44.6 kg
85–89 Female 9.3 kg 13.9 kg 18.6 kg 23.3 kg 28.0 kg
90–94 Male 13.7 kg 19.2 kg 26.3 kg 34.2 kg 41.2 kg
90–94 Female 7.8 kg 12.2 kg 16.7 kg 21.2 kg 25.7 kg
95–99 Male 11.3 kg 16.4 kg 23.1 kg 30.8 kg 37.5 kg
95–99 Female 6.1 kg 10.3 kg 14.6 kg 18.9 kg 23.2 kg

How is grip strength calculated?

The calculator compares your handgrip dynamometer reading with the iGRIPS international adult reference norms , published in the Journal of Sport and Health Science.

The study combined data from 2,405,863 adults across 69 countries and regions and created sex- and age-specific percentile curves for adults from age 20 onward.

Your result is expressed as a percentile. For example, a 50th-percentile result means your grip strength is around the midpoint of the reference distribution for your age and sex.

How to interpret your percentile

Below P5
Very low compared with the reference population.
P5–P20
Below average for the selected age and sex group.
P20–P40
Slightly below the midpoint of the reference distribution.
P40–P60
Around average for the selected age and sex group.
P60–P80
Above average compared with the reference population.
P80–P95
Strong relative to the selected age and sex group.
P95+
Excellent relative to the reference population.

How to measure grip strength correctly

The comparison is most meaningful when your test resembles the standardized protocol used to harmonize the international reference values.

  1. Use a handgrip dynamometer rather than a generic hand gripper.
  2. Sit upright with the testing arm positioned beside the body.
  3. Keep the elbow flexed and the forearm and wrist in a neutral position.
  4. Adjust the dynamometer handle to fit your hand when the device allows it.
  5. Perform three maximal squeezes per hand with short rest periods between attempts.
  6. Use the maximum recorded grip force as your comparison value.

Does age affect grip strength?

Yes. The international norms show that absolute grip strength generally peaks around early-to-middle adulthood and gradually declines with age. This is why the calculator compares your result with people in your own age band rather than using one fixed adult standard.

Does sex affect grip strength?

Yes. The reference distributions are substantially different between males and females, so the calculator uses separate age-specific norms for each sex. This makes the percentile comparison more meaningful than comparing everyone with the same absolute number.

These values are population reference values rather than pass/fail medical thresholds. Grip strength can vary with testing equipment, technique, hand dominance, training status and individual characteristics. The calculator is intended for general fitness and educational comparison and is not medical advice.

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Fitness Calculators
Grip Strength Calculator

Grip Strength Calculator compares your handgrip force with age- and sex-specific adult population norms. Enter your grip reading, age and sex to see your estimated percentile and whether your result is below average, average, above average, strong or excellent. The calculator uses international iGRIPS reference data based on more than 2.4 million adults across 69 countries. Results are for general fitness and educational comparison and are not medical advice.

Medical Disclaimer: The calculator results and information provided in this article are for educational and informational purposes only and do not constitute medical, health, or professional advice. Always consult with a qualified healthcare provider before making any decisions related to your health, diet, or fitness goals. Individual results may vary, and this tool should not be used to diagnose or treat any medical condition.

What is a good grip strength for my age?

A good grip strength depends heavily on your age and sex, so there is no single number that applies to every adult. The most useful comparison is your percentile against people in the same age and sex group. A result around the 50th percentile is close to the population midpoint, while higher percentiles indicate stronger grip force relative to your peers.

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What is the average grip strength for men and women?

Men generally have higher absolute grip-strength values than women in adult population reference data. Grip strength also changes across adulthood, which is why age-specific comparisons are more useful than one universal average. The iGRIPS international norms provide separate percentile values for males and females across five-year adult age groups.

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How is grip strength measured correctly?

Grip strength is typically measured with a handgrip dynamometer that records the maximum force produced during a hard squeeze. For a standardized comparison, the iGRIPS reference protocol uses a seated position, flexed elbow, neutral forearm and wrist, an appropriately adjusted handle, both hands and three repetitions per hand. Using the same dynamometer and testing setup each time also makes your own progress easier to track.

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Does grip strength decrease with age?

Grip strength generally reaches its highest levels during early-to-middle adulthood and gradually declines later in life. The rate of decline is not identical for everyone, which is why age-specific population norms are useful when interpreting a reading. Comparing yourself with your own age group gives a more meaningful picture than comparing your result with a younger adult.

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How can I improve my grip strength?

Grip strength can be trained through exercises such as farmer's carries, dead hangs, loaded carries, rows and dedicated grip work. Progressive overload is useful here just as it is for other strength qualities, meaning you gradually increase the load, duration or difficulty as your grip adapts. Training consistently while allowing adequate recovery is generally more useful than testing your maximum grip every day.

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What does grip strength say about overall fitness?

Grip strength is one practical measure of muscular strength and is commonly used in fitness, research and health-related assessments. Large population research has found meaningful relationships between muscular strength and health outcomes, although grip strength alone cannot describe someone's complete fitness level. It is best viewed as one useful metric alongside resistance training performance, aerobic fitness, mobility and other measures.

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