Why Grip Strength Matters
Grip strength is not just a measure of how firmly you can hold something. Research has consistently shown it to be one of the most powerful predictors of health outcomes across populations and age groups. A major study published in The Lancet tracking over 140,000 adults across 17 countries found that grip strength was a stronger predictor of cardiovascular disease and all-cause mortality than systolic blood pressure. It is strongly associated with overall muscle mass, functional independence, cognitive decline risk and quality of life in older age.
The practical reason for this is straightforward: grip strength reflects the overall health of the neuromuscular system. It is a proxy for systemic muscle strength, not just hand strength. Someone with strong legs, a strong back and a well-functioning musculoskeletal system will almost always have strong grip strength too. It declines with the same conditions that reduce overall physical capacity — sarcopenia, inactivity, poor nutrition, chronic disease — and it responds to the same interventions.
Protocol — Standard
- Adjust the dynamometer handle so the second joints of the fingers fit comfortably around it — the handle width should allow a firm, full squeeze
- Stand upright with the arm hanging straight down at the side, elbow slightly bent — not braced against the body
- Squeeze the dynamometer as hard as possible for 3 seconds, using maximum effort throughout
- Do not swing the arm, hold the breath excessively, or brace against anything during the test
- Record the result in kilograms
- Rest for 60 seconds minimum between attempts
- Perform 3 attempts on each hand and record the best result for each
- Report both dominant and non-dominant hand scores — asymmetry between hands is also useful data
Handle position matters
Grip strength varies significantly with dynamometer handle position. The second handle position (fingers bent to approximately 90 degrees) typically produces the highest scores and is the standard position used in most normative data. Keeping the handle at the same position for every test is essential for reliable comparisons over time.
Normative Data — Men (kilograms)
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 18–29 | Over 55kg | 46–55kg | 38–45kg | Under 38kg |
| 30–39 | Over 55kg | 46–55kg | 38–45kg | Under 38kg |
| 40–49 | Over 50kg | 42–50kg | 34–41kg | Under 34kg |
| 50–59 | Over 46kg | 38–46kg | 30–37kg | Under 30kg |
| 60–69 | Over 40kg | 32–40kg | 25–31kg | Under 25kg |
| 70+ | Over 35kg | 27–35kg | 20–26kg | Under 20kg |
Normative Data — Women (kilograms)
| Age | Excellent | Good | Average | Below Average |
|---|---|---|---|---|
| 18–29 | Over 35kg | 28–35kg | 22–27kg | Under 22kg |
| 30–39 | Over 35kg | 28–35kg | 22–27kg | Under 22kg |
| 40–49 | Over 32kg | 25–32kg | 19–24kg | Under 19kg |
| 50–59 | Over 28kg | 22–28kg | 16–21kg | Under 16kg |
| 60–69 | Over 25kg | 18–25kg | 13–17kg | Under 13kg |
| 70+ | Over 22kg | 15–22kg | 10–14kg | Under 10kg |
Coaching Points
The dominant hand typically scores 10 to 15 per cent higher than the non-dominant hand. A larger asymmetry than this can indicate injury history, nerve impingement or a strength imbalance worth addressing. Record both hands every time you test and track the ratio as well as the raw scores.
Grip strength improves with any training that requires holding a load — deadlifts, rows, pull-ups, farmer's carries and barbell work all develop grip strength as a byproduct. Specific grip training (towel pull-ups, thick bar work, dead hangs, grip trainers) accelerates improvement further. Any consistent resistance training programme will show measurable grip strength improvements within 8 to 12 weeks.
