Research-Based Grip Strength Data

Average
Grip Strength
By Age

See where your grip ranks for your age, then get the tool that makes improving it measurable.

Check My Grip Score, Free See exactly where you rank for your age, 30 seconds
Get the Grip Tester, $27.95 →
42%
Higher mortality risk
with low grip (Lancet)
30%
Avg grip decline
peak to age 65
6 Wks
To measurable
improvement
Grip Strength Calculator
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Enter your details, get your result instantly.
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Research-Based Normative Data

Grip Strength Chart
By Age & Sex

Based on peer-reviewed normative studies including Tufts Health & Nutrition research. All values in pounds (lbs). Use the calculator above to see exactly where you land.

AgeBelow AvgAverage RangeAbove AvgElite
15–19<85 lbs85–105 lbs106–125 lbs>125 lbs
20–29<100 lbs100–125 lbs126–145 lbs>145 lbs
30–39<98 lbs98–122 lbs123–143 lbs>143 lbs
40–49<93 lbs93–117 lbs118–138 lbs>138 lbs
50–59<84 lbs84–108 lbs109–128 lbs>128 lbs
60–69<73 lbs73–97 lbs98–117 lbs>117 lbs
70–79<62 lbs62–84 lbs85–102 lbs>102 lbs
80+<50 lbs50–72 lbs73–88 lbs>88 lbs
Dave M., ShadowzGrips customer
"I'm 52 and my doctor mentioned grip strength as a health marker. Bought the dynamometer to get a baseline, it was humbling. Started using the Elite Set consistently and went from 78 lbs to 112 lbs in 8 weeks. My wife noticed my handshake got stronger before I even mentioned I was training."
DM
Dave M.
Elite Bundle · Feb 2026
Free 6-Week Program

The 6-Week
Grip Strength Program

The exact protocol our customers use to add measurable grip strength in six weeks. Five minutes a day, no gym. Two tracks: a 40+ longevity track and an under-30 power track. You get the one that matches your age.

Week 1Test + Form
Baseline & Foundation

Test your grip on day one. That number is your baseline. Learn clean technique on the core movements at easy resistance and build the daily habit.

Week 2Consistency
Build the Habit

Same movement patterns, a little more volume. Lock in the 5-minute daily block until it is automatic. No max efforts yet.

Week 3Add Load
Progressive Resistance

Step up gripper resistance and add farmer carries and pinch work. Your first real strength stimulus.

Week 4Heavy
Strength Build

The heaviest sustained week so far across crush, pinch, and wrist. Your numbers should start moving here.

Week 5Combine
Peak Intensity

The hardest week. Crush, pinch, hang, carry, and towel work in one daily block. Usually the biggest single-week jump.

Week 6Measure
Peak & Final Test

Hold intensity Monday to Thursday, full rest Friday and Saturday, then retest Sunday against your Week 1 baseline. That difference is your result.

📩Get the full program free

Every workout, the printable PDF, and the retest tracker

We email the full day-by-day program plus a tracker so you can prove your Week 1 to Week 6 gain on the dynamometer. You get the track that matches your age.

✓ Daily 5-minute workouts ✓ Printable PDF ✓ Retest tracker ✓ Your age-matched track

No spam. Unsubscribe anytime.

The program works with any grippers. To measure your start and finish, you will want a dynamometer. Get the tester, $27.95 →

Train Your Grip. Beat the Average.

You Have Your Number.
Now Do Something With It.

Start with the tester, then build from there. Every product is built around measurable progress, not guesswork.

Start Here
Step 01, Measure
Hand Dynamometer
Test Your Grip
Know your exact number in 30 seconds.

You can't improve what you don't measure. The dynamometer gives you a precise lbs reading, tracks weekly progress, and makes every gain visible.

  • Digital LCD display, accurate to 0.1 lbs
  • Adjustable grip fits all hand sizes
  • Stores last measurement for week-over-week tracking
  • Plug your score into the calculator above
$27.95
Get the Grip Tester
Most Popular
Step 02, Build
Complete At Home Grip Training Set
Below Average?
Build Your Grip at Home.
Everything you need to move up a full tier.

The Complete At-Home Set is built for people who tested and didn't like the number. Dynamometer to track it, progressive grippers to build it. Most move up a full tier in 6 to 8 weeks.

  • Digital dynamometer included
  • Full progressive gripper set, beginner to advanced
  • Training accessories for full-range development
$84.95
Get the Complete Set
Go Elite
Step 03, Dominate
Elite Grip Training Set
Average, But Want
to Improve?
The full arsenal for people chasing Elite.

If you're already at Average or Strong and want to push further, the Elite Set is the system. Pinch blocks, twist bars, dual progressive grippers, every tool for serious grip development.

  • 2 pinch blocks + 2 Iron Twist Bars
  • 2 progressive hand grippers
  • Dynamometer included
$119.95
Go Elite
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\u2b50 4.7 / 5 · 300+ reviews
Best Grip Tools Compared

Grip Strength Tools,
Ranked & Compared

How the main grip strength tools stack up on price, what they're best for, and which to start with. Our pick is the one we build and stand behind.

Disclosure: Some links in this table are affiliate links. If you buy through them we may earn a commission at no extra cost to you. ShadowzGrips products are our own. As an Amazon Associate we earn from qualifying purchases.
ToolBest ForPriceOur Take
ShadowzGrips Grip Tester
Our Pick		 Measuring & tracking your number $27.95 Best value entry point. Digital readout, tracks week to week, pairs with the calculator above. View →
ShadowzGrips Complete Set
 Building at home from any level $84.95 Tester plus progressive grippers in one kit. Most people move up a full tier in 6 to 8 weeks. View →
ShadowzGrips Elite Set
 Serious, full-range training $119.95 Pinch blocks, twist bars, dual grippers, tester. The complete arsenal for chasing elite. View →
Clinical Dynamometer (Jamar-style)
 Medical-grade measurement $$$ Accurate but expensive and measurement-only. Overkill unless a clinician needs the precision. Check price →
Grip Training Book / Course
 Programming & technique $ A good complement if you want a deeper structured program beyond our free 6-week plan. Check price →
See How You Stack Up

Real Tests.
Real Reactions.

Watch customers use the dynamometer for the first time, and find out exactly where they land on the chart.

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Customer Test
First time using
the dynamometer
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Training Results
6 weeks in,
before & after
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Deep Dive
Anatomy of the
grip strength challenge
Why It Matters

Grip Strength Is a
Health Biomarker

Research consistently links grip strength to cardiovascular risk, fall prevention, cognitive health, and longevity, and almost no one tracks it.

42%
Higher mortality risk in men with low grip strength (Lancet, 2015)
30%
Average grip decline from peak at age 25 to age 65
6 Weeks
Average time to measurable improvement with consistent training
1%
Annual muscle loss begins as early as age 30 without resistance training
Customer Reviews

Real Results.
Real People.

From weekend warriors to physical therapy patients, here's what customers are saying about their grip transformation.

4.7
300+ verified reviews
5 \u2605
193
4 \u2605
35
3 \u2605
12
2 \u2605
5
1 \u2605
2
Went from 78 lbs to 112 lbs in 8 weeks
I'm 52 and my doctor mentioned grip strength as a health marker at my last checkup. Bought the dynamometer to get a baseline, it was humbling. Started using the Elite Set consistently and the improvement has been real. My wife noticed my handshake got stronger before I even mentioned I was training.
DM
Dave M.
Feb 2026
Elite Bundle
Finally cracked 130 lbs at 44 years old
Used the grip chart on this page to benchmark myself, came in at 104 lbs, above average for my age but I wanted more. Got the Iron Twist Bar and the grippers, that combination is no joke. Twelve weeks later I tested at 131 lbs. That's elite range. Pretty fired up about it.
JL
James L.
Mar 2026
Elite Bundle
The dynamometer alone is worth it
I didn't know my grip was weak until I actually measured it. Bottom 30% for my age. The data gave me something concrete to chase. Six weeks later I'm in the average range and climbing. Having the number changes everything, it stops being abstract.
TK
Tom K.
Jan 2026
Dynamometer
Grip Strength FAQ

Common Questions

What is the average grip strength for men?
For men, average grip strength runs roughly 100 to 125 lbs in the 20s and declines with age to about 73 to 97 lbs by the 60s. The chart above breaks it down for every age band.
What is the average grip strength for women?
For women, average grip strength is about 57 to 73 lbs in the 20s, declining to roughly 38 to 52 lbs by the 60s. See the women's tab on the chart for every age band.
What is a good grip strength?
A good grip strength means scoring above the average band for your age and sex. For a man in his 40s, above average starts near 118 lbs. The chart shows below average, average, above average, and elite ranges so you can see exactly where you land.
How do I measure my grip strength at home?
Use a hand dynamometer. Squeeze at maximum effort, take the best of three attempts per hand, and compare your number to the chart. A digital model reads in pounds and lets you track progress week to week.
How can I improve my grip strength?
Progressive resistance: hand grippers, pinch and support holds, and twist bars trained 3 to 4 times a week. Most people see measurable gains within 6 weeks. Run the calculator above and we'll email you a free 6-week plan built for your tier.
Why does grip strength matter for health?
Grip strength is a validated health biomarker. Research links low grip to higher cardiovascular and all-cause mortality risk, and it predicts fall risk and recovery in older adults. It is one of the simplest physical measures of overall strength and resilience.
How long does it take to improve grip strength?
With consistent training, most people see a measurable increase within about 6 weeks and can move up a full tier on the chart in 6 to 8 weeks.