The grip strength test is one of the simplest measurements in all of health assessment, and one of the most quietly predictive. You squeeze a device called a hand dynamometer as hard as you can, and it records the force in kilograms or pounds. That single number correlates with overall muscular strength, physical function, and, strikingly, how long people tend to live.
This guide explains what the test involves, why such a basic measure predicts longevity so well, what average grip strength looks like across ages, and how to test and improve your own. Different Health measures grip strength with a hand dynamometer in both hands as part of its strength and power testing.
What a grip strength test is
A grip strength test uses a handheld dynamometer, which you squeeze with maximum effort for a few seconds. Standard practice is to sit with the elbow bent at about 90 degrees, take two or three attempts per hand, and record the best result. Because technique, posture, and device all affect the reading, consistency between tests matters more than any single figure.
Its appeal is that it delivers a great deal of information for almost no cost or time. Grip strength closely tracks total-body strength, so a quick squeeze stands in for a much larger picture of how strong and functionally capable someone is.
Why grip strength predicts longevity
The reason a hand squeeze predicts lifespan is that it reflects far more than forearm strength. It is a readout of overall muscle strength and physical function, both of which decline with age and ill health. The landmark evidence comes from the PURE study, which followed nearly 140,000 adults across 17 countries.
Each 5-kilogram drop in grip strength was associated with about a 16 percent higher risk of death, making it a stronger predictor of mortality than systolic blood pressure.
— Leong et al., Prospective Urban Rural Epidemiology (PURE) study, The Lancet, 2015
That does not mean training your grip alone will extend your life. Grip strength is a marker, not a lever in itself: it is powerful because it captures muscle mass, strength, and function in one cheap measurement, and those are what actually relate to healthy aging. Low grip strength is also central to how clinicians identify sarcopenia and frailty, both of which raise the risk of falls, disability, and death. Seen that way, the test is a fast early-warning check on the strength you carry into later life, which is why it fits naturally alongside the kind of assessment offered at a longevity clinic.
Average grip strength by age
Grip strength builds through early adulthood, peaks in the 20s and 30s, and then gradually declines. The reference points below come from US population data; treat them as orientation rather than precise targets, since values shift with the dynamometer and protocol used.
| Group | Approximate average grip | Note |
|---|---|---|
| Men, peak (20s–30s) | ~50 kg (~110 lb) | Strength peaks in early adulthood |
| Women, peak (20s–30s) | ~30 kg (~66 lb) | Strength peaks in early adulthood |
| Men, 70s | ~32 kg (~71 lb) | Reflects age-related decline |
| Women, 70s | ~19 kg (~42 lb) | Reflects age-related decline |
| Low-strength cut-point | <27 kg / <60 lb (men), <16 kg / <35 lb (women) | Screening threshold for probable sarcopenia |
Approximate dominant-hand grip strength reference points (US data; varies by protocol)
After age 30, grip strength falls by roughly 1 to 3 percent per year, with the decline accelerating in later decades. That steady drift is exactly why tracking your own number over time is more useful than a one-off comparison to an average.
What counts as low
European consensus guidelines flag grip strength below 27 kilograms (about 60 pounds) in men and below 16 kilograms (about 35 pounds) in women as a screening cut-point for probable sarcopenia. It is important to read those numbers correctly: they are a signal that muscle mass and physical performance deserve a closer look, not a diagnosis on their own. This is educational information rather than personal medical advice.
Equally useful is the direction of travel. A grip strength that sits well below the average for your age and sex, or one that is trending down year over year, is worth acting on regardless of whether it has crossed a formal threshold, because strength lost early is harder to recover later.
How to test and improve yours
Running the test well is mostly about consistency, so the same conditions apply every time you retest. The steps below keep your results comparable.
| Step | What to do | Why it matters |
|---|---|---|
| Set up | Sit upright, elbow bent at about 90 degrees, wrist neutral | Posture changes the reading |
| Squeeze | Grip as hard as you can for 3–5 seconds | Captures maximum force |
| Repeat | Two to three attempts per hand, record the best | Reduces the effect of a poor trial |
| Standardize | Same device, time of day, and rest each retest | Makes trends trustworthy |
| Compare | Check against age and sex norms and your own baseline | Turns a number into insight |
How to run a grip strength test properly
Improving grip comes down to building strength broadly, since the test reflects overall muscle capacity. Regular resistance training, movements that load the hands like carries and deadlifts, and enough protein all help, with gains arriving over weeks to months. Different Health measures your grip strength in both hands, reported in pounds, then its MDs and PhDs read the result together with your body composition and turn it into a personalized strength plan.
Key Takeaways
- Simple test: a grip strength test is a maximal squeeze on a hand dynamometer, taking the best of a few attempts per hand.
- Strong predictor: each 5 kg drop in grip strength was linked to a 16% higher risk of death, beating blood pressure.
- It's a marker: grip reflects overall muscle strength and function, which is what actually relates to healthy aging.
- Averages: peak grip is about 50 kg for men and 30 kg for women, declining roughly 1–3% per year after 30.
- Low threshold: under 27 kg for men and 16 kg for women screens for probable sarcopenia, not a diagnosis.
- Trainable: broad resistance training and grip-loading movements improve it over weeks to months.
Frequently Asked Questions
What is a grip strength test?
A grip strength test measures the maximum force you can generate by squeezing a hand dynamometer. You squeeze as hard as you can for a few seconds, usually taking the best of two or three attempts in each hand. It is quick, inexpensive, and widely used in both clinical and research settings because it serves as a simple proxy for overall muscular strength and has been repeatedly linked to health outcomes, including how long people live.
What is a good average grip strength?
Average grip strength peaks in the 20s and 30s at roughly 50 kilograms for men and 30 kilograms for women on the dominant hand, based on US reference data, though values vary with the device and testing protocol. A good result is one at or above the average for your age and sex, and ideally holding steady or improving over time. Because technique affects the number, the most reliable comparison is against your own baseline measured the same way each time.
What is average grip strength by age?
Grip strength rises through early adulthood, peaks in the 20s to 30s, and then declines, dropping by roughly 1 to 3 percent per year after age 30 with faster loss in later decades. Dominant-hand averages fall from about 50 kilograms for men and 30 for women at peak to roughly 32 and 19 kilograms respectively by the 70s. These figures are orientation points from population data, not precise cutoffs, and depend on the measurement method.
Does grip strength really predict longevity?
It is one of the most consistently replicated physical predictors of mortality. In the PURE study of nearly 140,000 adults across 17 countries, each 5-kilogram reduction in grip strength was associated with about a 16 percent higher risk of death, and grip strength predicted mortality more strongly than systolic blood pressure. Grip strength does not cause longevity itself; it works as a window into overall muscle strength, function, and health, which is why it tracks so closely with outcomes.
What is considered weak grip strength?
European consensus guidelines use a grip strength below 27 kilograms in men and below 16 kilograms in women as a screening cut-point for probable sarcopenia, the age-related loss of muscle strength. These thresholds flag that further assessment of muscle mass and function is warranted, rather than establishing a diagnosis on their own. A result well below the average for your age and sex, or a clear downward trend over time, is also worth attention regardless of the exact number.
How can I improve my grip strength?
Because grip strength reflects overall strength, the best approach is regular resistance training for the whole body, supported by adequate protein. Movements that load the hands and forearms, such as carries, deadlifts, rows, and hangs, build grip directly, while broader strength work raises the muscle capacity grip is measuring. Improvements come gradually over weeks to months. This is general educational information, and anyone new to training or managing a condition should check with their doctor first.
References
- Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. The Lancet. 2015;386(9990):266–273.
- Wang C-Y, et al. Hand-Grip Strength: Normative Reference Values and Equations for Individuals 18 to 85 Years of Age Residing in the United States. Journal of Orthopaedic & Sports Physical Therapy. 2018;48(9):685–693.
- Cruz-Jentoft AJ, Bahat G, Bauer J, et al. Sarcopenia: revised European consensus on definition and diagnosis (EWGSOP2). Age and Ageing. 2019;48(1):16–31.