Quick answer
In large U.S. reference data, women’s average dominant-hand grip strength sits at roughly 62 to 66 lb (about 28 to 30 kg) from the late teens through the early fifties, then falls gradually with age. Values differ by dataset, measuring device and testing method, so treat any single number as a guide rather than a pass-or-fail line.
Average grip strength for women by age
The figures below are approximate dominant-hand averages as commonly reported from NIH Toolbox-based U.S. norms. Other countries’ reference values can differ, so a Canadian, European or Asian sample may give somewhat different numbers.
| Age | Approx. average (lb) | Approx. average (kg) |
|---|---|---|
| 18-24 | 62 | 28 |
| 25-29 | 65 | 30 |
| 30-34 | 64 | 29 |
| 35-39 | 64 | 29 |
| 40-44 | 66 | 30 |
| 45-49 | 63.5 | 29 |
| 50-54 | 62 | 28 |
| 55-59 | 55 | 25 |
| 60-64 | 52 | 24 |
| 65-69 | 49 | 22 |
| 70-74 | 47 | 21.5 |
| 75-79 | 43 | 19.5 |
| 80-85 | 44 | 20 |
Averages are not targets. Healthy women fall above and below them, and body size matters: a taller woman with larger hands will often score higher than a smaller one with the same fitness level.
How grip strength is measured
Grip strength is usually measured with a handheld dynamometer. A common protocol, though details vary, looks like this:
- Sit with your shoulder relaxed, elbow bent to about 90 degrees and forearm in a neutral position.
- Squeeze the handle as hard as you can for a few seconds.
- Rest for a minute, then repeat. Many protocols use two or three attempts per hand.
- Record the best or the average, depending on the reference chart you are comparing to.
Home dynamometers can be useful for tracking your own trend, but they may not be calibrated the same way as clinical devices, so comparing to published norms is only approximate.
What counts as low grip strength?
For screening purposes, the European Working Group on Sarcopenia in Older People (EWGSOP2) uses a grip strength below about 16 kg (roughly 35 lb) in women as a cut-point for low muscle strength. This is a screening threshold used by clinicians, not a diagnosis, and a score above it does not guarantee good muscle health. If your result is well below what is typical for your age, or has dropped noticeably, a conversation with your doctor or physical therapist is a sensible next step.
Dominant versus non-dominant hand
The non-dominant hand is commonly about 5 to 10 percent weaker than the dominant hand, although the difference varies from person to person. Some charts use the stronger hand, some use the dominant one, and some average both, so check which method your reference uses.
Does hand size or genetics matter?
Yes to both, to a degree. Hand size and body size tend to be associated with grip strength, because a larger hand can recruit more muscle and often has a longer lever for the dynamometer. Genetics likely influence muscle size and strength potential too, although training, nutrition and age are significant factors you can influence. Comparing yourself with your own past results is usually more useful than comparing yourself with someone of a different size.
Why grip strength is tracked
Researchers and clinicians use grip strength as a simple marker of overall muscle strength. Studies have linked lower grip strength with a higher risk of disability and poorer health outcomes later in life. This is an association, not proof that weak grip causes problems, and grip strength alone should not be used to diagnose anything. Still, it is a cheap, quick check that is worth knowing.
How to improve grip strength
- Lift with your hands. Deadlifts, rows, farmer’s carries and pull-ups all load your grip. A heavy carry is one of the simplest methods.
- Hang from a bar. Dead hangs build endurance in the forearm and hand, and climbers rely on that capacity constantly. Start with short holds and build up.
- Add direct work. Hand grippers, wrist curls and towel holds can be added in small doses. For finger-specific work, see our guide to pincer grip exercises.
- Train the whole body. Total muscle mass supports grip, which is one reason strength training for women is encouraged at every age. Our guide to bicep curl standards and the tips on improving squat strength fit into a broader strength plan.
How often should you train grip?
Two to three sessions per week is a common, reasonable approach for most people, with at least a day between hard sessions. Because hands and forearms are small muscle groups that are already used in much of your lifting, extra grip work usually stays short. Increase volume slowly and back off if you notice joint or tendon soreness.
When to talk to a professional
Sudden weakness, numbness, tingling or pain in the hands or arms should be assessed by a healthcare professional rather than treated as a training problem.