Fitness tests
Grip Strength by Age
Updated 1 Nov 2026 · Source: CDC NHANES 2013-2014 ↗
Enter your age, sex and your best squeeze from either hand, in pounds or kilograms. You get your approximate percentile among US adults your age and the median for your group.
Worked example
- 105 lb = 47.6 kg
- NHANES men 40-49: median 49.6 kg
Grip strength by age, men (lb, best hand)
| Age | 10th | 25th | 50th | 75th | 90th | People tested |
|---|---|---|---|---|---|---|
| 20 to 29 | 82 | 94 | 106 | 119 | 135 | 444 |
| 30 to 39 | 89 | 101 | 114 | 125 | 134 | 445 |
| 40 to 49 | 90 | 99 | 109 | 121 | 134 | 431 |
| 50 to 59 | 80 | 92 | 103 | 112 | 121 | 420 |
| 60 to 69 | 73 | 84 | 96 | 108 | 116 | 411 |
| 70 to 80 | 59 | 69 | 82 | 93 | 104 | 371 |
Grip strength by age, women (lb, best hand)
| Age | 10th | 25th | 50th | 75th | 90th | People tested |
|---|---|---|---|---|---|---|
| 20 to 29 | 56 | 62 | 69 | 78 | 84 | 451 |
| 30 to 39 | 56 | 63 | 70 | 78 | 89 | 480 |
| 40 to 49 | 55 | 62 | 69 | 75 | 84 | 493 |
| 50 to 59 | 49 | 59 | 65 | 72 | 79 | 437 |
| 60 to 69 | 46 | 52 | 58 | 66 | 73 | 430 |
| 70 to 80 | 35 | 43 | 50 | 58 | 65 | 398 |
Where these numbers come from
The tables are our own work. We took the grip test results from the 2013-2014 cycle of NHANES, the national health survey run by the CDC, and computed weighted percentiles by age and sex. The weights let a sample of about 5,200 adults stand in for the US adult population.
Each person's score is their best squeeze with either hand. The survey records values in kilograms; the tables show pounds, with each kg value divided by 0.4536. More on the method is on our method page, and the data files are listed under sources.
Two numbers from the table
For men aged 30 to 39, the median best squeeze is about 114 lb (51.9 kg). For women in the same age group it is about 70 lb (31.9 kg). Half of the people in each group scored above that line and half below.
The rows show the usual pattern with age. Medians stay close through the 30s and 40s and then fall. For men aged 70 to 80 the median is about 82 lb, and for women of the same age about 50 lb.
How a dynamometer test is done
A grip dynamometer is a handheld gauge with a handle you squeeze. Most tests follow the same basic pattern:
- Adjust the handle so it sits across the middle of your fingers and your hand closes around it comfortably.
- Sit or stand tall with the arm by your side or the elbow bent, and keep the wrist straight.
- Squeeze as hard as you can for a few seconds, then let go.
- Do up to three tries with each hand, resting in between, and keep the single best number. The survey behind our table used the same best-of-either-hand rule.
Getting a fair comparison
Different devices and setups give different numbers. A spring gauge and a hydraulic or digital dynamometer will not always agree, and your arm position changes the result too. To compare with the table, use a proper dynamometer and your best try from either hand.
For tracking your own progress, consistency matters more than the device. Use the same gauge, the same setting and the same position every time.
What the result can and cannot tell you
A grip test is not a diagnosis. A low percentile can come from a stiff hand, a new device or simply a bad day, and it says nothing on its own about health. If your hand is painful or weak in daily life, talk to a doctor rather than a calculator.
For a lifter, grip is a handy check on hand and forearm strength. If you want more measures of strength, see our strength standards.
Related pages
Questions
What is a good grip strength for a 40 year old man?
In our table the median for men aged 40 to 49 is about 109 lb (49.6 kg). The example of 105 lb sits a little below that median.
Should I use my dominant hand?
Test both and keep the higher number, since the table is built on the best squeeze from either hand.
Why does the oldest group end at 80?
In the public survey file, everyone aged 80 or older is recorded as 80, so the oldest adults cannot be split further.
Can I compare a grip test from a gym machine?
Only roughly. Results depend on the device and how you hold it, so treat the comparison as a rough guide.
How we calculate: every formula, with its author and year, is on our method page; data sources and their licenses are on sources.
Grip data: CDC, National Center for Health Statistics, NHANES 2013-2014, our own weighted percentiles.
gymnical.com gives estimates from published formulas and public data. It is not medical advice and not a training prescription. Last reviewed November 2026.