Grip Strength Percentile Calculator
Assess your hand and forearm strength relative to your age and sex.
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Your Percentile
Enter your grip force, age, and sex to calculate your percentile.
Grip strength is more than just a measure of how strong your hands are. It's a powerful indicator of overall health and longevity. Studies have linked strong grip strength to:
- Cardiovascular Health: Better grip strength is associated with a lower risk of heart attack and stroke.
- Reduced Mortality: It's a predictor of all-cause mortality, meaning people with stronger grips tend to live longer.
- Bone Mineral Density: Stronger muscles often mean stronger bones, reducing the risk of osteoporosis.
- Cognitive Function: Some research suggests a correlation between grip strength and cognitive health in older adults.
- Functional Independence: Everyday tasks like opening jars, carrying groceries, and even getting up from a chair require good grip strength.
Maintaining or improving your grip strength can significantly contribute to your quality of life as you age.
How to Measure & Improve Grip Strength
Measuring Your Grip
The most accurate way to measure grip strength is with a hand dynamometer. You can find these at many gyms, physical therapy clinics, or purchase one for home use. Squeeze the dynamometer as hard as you can for a few seconds, and record the highest reading.
Exercises to Improve Grip
- Deadlifts & Rows: Compound exercises that heavily engage your grip.
- Farmer's Walks: Carry heavy dumbbells or kettlebells for distance.
- Plate Pinches: Pinch weight plates together with your fingers and thumb.
- Hang from a Bar: Simply hang from a pull-up bar for as long as possible.
- Grip Strengtheners: Use spring-loaded hand grippers or stress balls.