Median adult grip strength
| Age | Men (P50) | Women (P50) |
|---|---|---|
| 20–24 | 48.0 kg | 28.6 kg |
| 25–29 | 49.3 kg | 29.4 kg |
| 30–34 | 49.7 kg | 29.7 kg |
| 35–39 | 49.5 kg | 29.7 kg |
| 40–44 | 48.8 kg | 29.4 kg |
| 45–49 | 47.6 kg | 28.9 kg |
| 50–54 | 46.2 kg | 28.2 kg |
| 55–59 | 44.4 kg | 27.3 kg |
| 60–64 | 42.4 kg | 26.2 kg |
| 65–69 | 40.1 kg | 25.0 kg |
| 70–74 | 37.7 kg | 23.6 kg |
| 75–79 | 35.1 kg | 22.1 kg |
| 80–84 | 32.3 kg | 20.4 kg |
| 85–89 | 29.4 kg | 18.6 kg |
| 90–94 | 26.3 kg | 16.7 kg |
| 95–99 | 23.1 kg | 14.6 kg |
| 100+ | 19.8 kg | 12.4 kg |
These values are population-weighted smoothed international norms. They are not a requirement or a health threshold.
Average is only one benchmark
A 50th-percentile value tells you the middle of the distribution, but it does not tell you whether your own result is P35, P72 or P93. That is why Grip Benchmark uses the complete published percentile ladder rather than comparing everyone only with the median.
Where do you land?
Enter your own grip and get an estimated percentile.
How to measure consistently
For the closest comparison to the source protocol, test both hands three times and use your maximum result. Keep posture, device and handle position consistent if you plan to track progress.