How Do You Compare to the Average Grip Strength?

Whether you're performing daily tasks — such as doing laundry — or lifting weights in the gym, a strong grip is key to your success. But have you ever wondered how strong your grip is? Well, a grip strength test can give you an idea of how you measure up compared to your peers.

If you have an average or above-average grip strength, it may be easier for you to perform everyday tasks. But if your grip is below average, training can help improve your grip. Here’s how to find your grip strength, plus tips on how to maintain or improve it.

What Is Grip Strength?

How to Measure Grip Strength

The healthcare provider who is 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, and document your results in pounds. You may repeat the process a few times to get an average, and they’ll likely ask you to test both hands.

Average Grip Strength by Age

Once you get your results back after your dynamometer test, you might wonder how you stack up against other people. The average grip strength, however, depends on factors like your age, sex, and dominant hand.

Average Male Dominant Hand Grip Strength by Age

Average Female Dominant Hand Grip Strength by Age

How Grip Strength Affects Your Health

And while the relationship between grip strength and health conditions may seem unlikely, the research also shows 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. 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.

How to Improve Grip Strength

Aside from easy-to-do daily activities that may improve grip strength, you can also increase your strength with hand-gripping exercises. Consider the following:

1. Squeeze a Stress Ball, Tennis Ball, or Sponge

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

2. Use Resistance Putty

• Step 1: Shape the putty into a ball and hold it in your palm.
• Step 2: Squeeze the putty and flatten it until your fingers are fully in your palm.
• Step 3: Open your fingers and reshape the putty into a ball.
• Step 4: Repeat 10 to 15 times on each hand.

3. Try a Hand Gripper

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

4. Do a Dead Hang

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

The Takeaway

• Your grip strength is the amount of force you can exert with your hand and fingers when you grab something.
• A medical device called a dynamometer can test your grip strength.
• Research suggests that people with a weaker grip strength have a higher risk of early mortality.
• Hand-gripping exercises like squeezing a ball or doing a dead hang can help improve grip strength.