Use a dynamometer
Grip Benchmark is designed around handgrip dynamometer readings in kilograms. Spring grippers and “close this gripper” ratings measure something different and should not be entered as dynamometer strength.
A simple repeatable protocol
- Adjust the handle to fit your hand comfortably.
- Sit upright and keep your forearm in a neutral position.
- Test both hands.
- Perform three attempts per hand, allowing enough recovery to avoid obvious fatigue.
- Use the highest reading as your benchmark value.
Closest match to the source norms: seated, elbow flexed, neutral forearm, handle adjusted to hand size, both hands, three repetitions per hand, maximum result.
For progress tracking
Use the same dynamometer, handle setting, posture, warm-up and testing order. A change in equipment or technique can move the reading even when your actual strength has not changed.
Got your number?
See where it lands in the adult reference distribution.
