Grip strength tracker

Grip strength is a good sign of overall strength as we age. Add your best dynamometer squeeze and see how it compares with people your own age.

Your details

Best grip of 38 kg at 45

10th to 25th centile

compared with people your age and sex in UK studies

Typical (median) for your age and sex49 kg
Middle half of people your age42 to 56 kg
Against the lifetime peak median75% of 51 kg
Low grip cut off used by doctorsunder 27 kg
Since last timeup 2.0 kg
Add the months since thento compare your change with what age alone would bring

You are on the lower side for your age, though above the cut off doctors use. Regular strength work, carrying and hanging usually lift grip within a few months. Grip naturally peaks in your 30s and eases after, so comparing with people your own age is the fair test.

The working

A man of 45 squeezing 38 kg

For men of 45, the British centiles from Dodds and colleagues run 36 kg (10th), 42 kg (25th), 49 kg (median), 56 kg (75th) and 61 kg (90th). A 38 kg squeeze sits in the 10th to 25th centile: on the lower side for his age, but well above the 27 kg cut off doctors use. It is 75% of the lifetime peak median of 51 kg, and up 2 kg since last time.

The numbers

Median grip by age in British studies

Age	Men (median)	Women (median)
30	51 kg	31 kg
50	48 kg	29 kg
60	45 kg	27 kg
70	39 kg	24 kg
80	32 kg	19 kg
Low grip cut off (EWGSOP2)	under 27 kg	under 16 kg

Figures from 60,803 readings in 12 British studies (Dodds 2014). We blend between the five year ages they publish.

Tracking

Your change against the age trend

Grip eases with age, so a small drop over a few years is expected. Add how many months ago your last reading was and we work out the change the median curve would bring over that time, then compare yours. For a man going from 44 to 45 the median falls from about 49.2 to 49.0 kg, so over 12 months a drop of 0.2 kg is the age trend; the example rise of 2 kg is 2.2 kg better. Readings wobble by 2 to 3 kg on the day, so look at the trend over several checks.

Measuring well

A fair reading

Use a hand dynamometer, sitting, elbow bent at a right angle
Three tries each hand, keep the best
Same time of day each time
Squeeze hard for a few seconds

Read with care

What this cannot tell you

DiagnosisLow grip alone does not diagnose anything.
ArthritisHand pain lowers readings without reflecting overall strength.
DevicesBathroom style grip gadgets vary widely.

Questions

Common questions

What is a normal grip strength for my age?

It falls with age. In British studies the median is about 48 kg for men and 29 kg for women at 50, and 32 kg and 19 kg at 80. The calculator shows your centile.

Why does grip strength matter?

Low grip in later life is linked with poorer health, so it is used as a simple check.

How can I improve grip?

Carries, hangs and regular strength work.

What is a centile?

Out of 100 people your age and sex, the 25th centile means about 25 would squeeze less than you and 75 more.

Sources

Last checked 21 October 2026. Spotted something wrong? Tell us and we will fix it.

Before you push on

New to exercise, or got a heart, lung or joint condition? Have a word with your GP or practice nurse first. Stop and get help if you feel chest pain, faintness or unusual breathlessness, and call 999 if it is severe.