Grip Strength by Age: Charts, Norms and How to Improve It
Grip strength by age is a simple test with a surprising power: weak grip in midlife and later is linked to a higher risk of disability, illness and early death. It is quick to measure with a hand dynamometer, and it reflects your overall muscle strength. Below you will find typical values for men and women by age, what counts as weak and how to get stronger.
Why grip strength matters
Grip strength is used by doctors and researchers as a marker of overall strength and healthy aging. Because muscle declines with age, a falling grip can be an early warning sign. It is also part of the international definition of sarcopenia, the age-related loss of muscle mass and strength.
Grip strength by age chart
| Age | Men (kg) | Women (kg) |
|---|---|---|
| 40 | 48.3 | 28.5 |
| 45 | 48.3 | 28.4 |
| 50 | 47.7 | 28.0 |
| 55 | 46.5 | 27.4 |
| 60 | 44.7 | 26.4 |
| 65 | 42.2 | 25.2 |
| 70 | 39.1 | 23.7 |
| 75 | 35.4 | 21.9 |
These are median values: half of people of that age and sex score higher and half score lower. A large British study of nearly 50,000 people found that grip strength peaks in early adulthood, at a median of 51 kg for men and 31 kg for women, stays fairly stable until midlife and then declines.
Free tool
Grip strength needs muscle, muscle needs protein
Find out how much protein you need each day to stay strong after 40.
What counts as weak grip strength?
The European consensus on sarcopenia uses these cut-offs for low grip strength in older adults:
- Men: less than 27 kg
- Women: less than 16 kg
Being well below the median for your age, even above these cut-offs, is a good reason to start strength training.
How to measure your grip strength
- Use a hand dynamometer, available at many gyms, clinics and online.
- Sit or stand with your elbow bent at about 90 degrees and your arm close to your body.
- Squeeze as hard as you can for 3 to 5 seconds.
- Do two or three tries with each hand and record your best result.
How to improve your grip strength after 40
- Lift weights. Deadlifts, rows and pull-ups train your grip along with your back and legs. Start with our strength training after 40 guide.
- Do farmer’s carries. Walk for 30 to 40 metres holding a heavy dumbbell or kettlebell in each hand.
- Try dead hangs. Hang from a bar for 10 to 30 seconds, building up over time.
- Use a grip trainer. Squeeze a hand gripper or a stress ball for a few sets a day.
- Eat enough protein. Muscle needs protein to grow, especially as you age.
Train grip two or three times a week and retest every month. Most people see clear progress within 8 to 12 weeks.
Frequently asked questions
What is a good grip strength for a 50-year-old?
A median value for a 50-year-old is about 48 kg for men and 28 kg for women. Above these numbers is better than average.
Does grip strength really predict lifespan?
Large studies link lower grip strength with a higher risk of heart disease and death from all causes. Grip itself is not the cause; it reflects overall muscle strength and health.
Can I improve grip strength at any age?
Yes. Muscles respond to training at every age. Regular strength training improves grip in older adults too.
Strong muscles and a healthy waist go together. Check yours with our free waist-to-height ratio calculator and see your overall picture with the metabolic age calculator.
Sources
- Dodds R.M. et al. Grip strength across the life course: normative data from twelve British studies (PLoS ONE, 2014)
- Statistics Canada, Health Reports: grip strength reference values for Canadians aged 6 to 79
- Cruz-Jentoft A.J. et al. Sarcopenia: revised European consensus on definition and diagnosis (Age and Ageing, 2019)
