Average Grip Strength by Age: Where Do You Stand?
A quick reference for men and women, decade by decade — and what it means if your number is below range.
Reviewed against NIH & PubMed research. Updated July 2026.
ⓘ Pending expert review: This guide was written and cited from published research as a reference starting point. It has not yet been reviewed by a credentialed medical professional. Treat it as background reading, not clinical guidance, until our review badge appears here.
Why grip strength matters after 40
See our full guide on why grip strength predicts longevity for the research behind this. This page is a quick reference for where your number sits relative to population norms.
Grip strength by age and sex (dominant hand, kg)
| Age | Men — Below Average | Men — Average | Women — Average |
|---|---|---|---|
| 20-29 | under 40 kg | 40-56 kg | 24-32 kg |
| 30-39 | under 41 kg | 41-57 kg | 23-33 kg |
| 40-49 | under 39 kg | 39-55 kg | 23-29 kg |
| 50-59 | under 35 kg | 35-51 kg | 21-27 kg |
| 60-69 | under 30 kg | 30-45 kg | 18-24 kg |
Source ranges drawn from published normative datasets (including NHANES-derived data) and sarcopenia consensus guidelines. Treat these as orientation benchmarks, not clinical diagnostic thresholds — individual results vary with body size, dynamometer type, and technique.
What does it mean if I’m below range?
A single low reading isn’t a diagnosis. What matters more is the trend over several months, and whether a low score comes with other signs like fatigue, unintentional weight loss, or difficulty with everyday tasks (opening jars, carrying groceries). The clinical threshold commonly used to flag possible sarcopenia is below 27 kg for men and below 16-18 kg for women, per EWGSOP2 guidelines — but this should be interpreted by a doctor alongside other findings, not used for self-diagnosis.
How to improve your number
See our full breakdown of training methods that improve grip strength — farmer’s carries, dead hangs, and general resistance training are the best-supported approaches, paired with adequate protein intake (use our Protein Target Calculator to find your daily target).
Is women’s grip strength naturally lower than men’s?
Yes, on average, largely due to differences in muscle mass. What matters most for tracking your own health is your trend relative to your own baseline, not comparison across sexes.
Does grip strength decline faster after menopause?
Some research suggests the drop in estrogen during perimenopause and menopause may accelerate muscle and strength loss, which is part of why resistance training and adequate protein become more important during this transition.
ⓘ Medical disclaimer: This guide is for educational purposes only and is not a diagnostic tool. Talk to a doctor about a persistently low or declining grip strength score.