Grip Strength by Age and Gender and How to Improve

Grip strength isn't just about strong handshakes - it's a proven marker for overall health, muscle function, longevity, and functional fitness. At aerobis, we focus on gear that builds real-world strength you can use anywhere: home, gym, or on holiday. Before we dive into the Powrlink tools that help you measure and improve yours, let's look at solid normative data from large-scale studies on grip strength (measured with hand dynamometers, usually in dominant hand unless noted).

These values are averages (means) from reliable sources like population-based studies (e.g., US NIH Toolbox data, international meta-analyses of millions, and others). Grip peaks in the 20s-30s for most people, then declines gradually - but training can slow that drop massively. Values in kg with lb equivalents in parentheses (1 kg ≈ 2.2 lb, rounded for readability).

Grip Strength Norms for Men (Mean Dominant Hand in kg (lb))

From key studies (including US norms 18-85+ and international data on 2.4M+ adults):

• 18-24 / 20-29 years: ~47-49.7 kg (103-109 lb) - peaks around 25-29 at 49.7 kg (109 lb)
• 30-39 years: ~47-50 kg (103-110 lb) - often the highest plateau
• 40-49 years: ~45-48 kg (99-106 lb)
• 50-59 years: ~43-45 kg (95-99 lb)
• 60-69 years: ~38-40 kg (84-88 lb)
• 70-79 years: ~32-35 kg (70-77 lb)
• 80+ years: ~28-34 kg (62-75 lb), dropping further in very old age

Peak average for men is around 49.7 kg (109 lb) in the 30-39 range from global data.

Grip Strength Norms for Women (Mean Dominant Hand in kg (lb))

Women generally have lower values due to differences in muscle mass, but patterns are similar:

• 18-24 / 20-29 years: ~28-30 kg (62-66 lb)
• 30-39 years: ~29-31 kg (64-68 lb) - peaks around 29.7 kg (65 lb) in 30-39
• 40-49 years: ~28-29 kg (62-64 lb)
• 50-59 years: ~25-28 kg (55-62 lb)
• 60-69 years: ~23-25 kg (51-55 lb)
• 70-79 years: ~19-24 kg (42-53 lb)
• 80+ years: ~19-23 kg (42-51 lb)

Global peak for women hits about 29.7 kg (65 lb) in the 30-39 group. These are broad averages - individual factors like height, weight, and activity play a role, and dominant hand is usually a bit stronger.

Measure and Build Your Grip with the Powrlink Light Grip Strength Set

Ready to benchmark against these norms and start crushing them? The Powrlink Light Grip Strength Set is your all-in-one solution for precise grip testing and progress tracking - anywhere, anytime.

Get it here: Powrlink Light Grip Strength Set

• Powrlink Light Sensor: up to 300 kg (660 lb) capacity
• Dedicated grip tester frame: adjustable knurled handles, powder-coated steel, tool-free setup
• Free aerobis app (iOS/Android): graphs, history, comparisons, CSV export for advanced analysis

Bonus Trivia: What Trained Athletes Can Achieve

With consistent grip-focused training (like hangs, carries, or our gear), people go far beyond averages:

• Strong Climbers: men 75+ kg (165+ lb), women 55+ kg (121+ lb)
• Powerlifters and Gym Athletes: 60-80+ kg (132-176+ lb)
• Elite Grip or Strongman Athletes: 100-140+ kg (220-308+ lb), records over 160 kg (352 lb)
• Trained women: often match or beat average untrained men

Grip strength responds fast to training - start measuring today!

What's your grip like? Share below - we'd love to hear your progress with Powrlink!