Running pace percentile
Compare your 5K and 10K pace by age and sex.
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Strength Percentile Calculator
See how your grip strength compares by age and sex against published norms, or where your bench press, squat, deadlift and overhead press rank. Instant, free, no sign-up.
More calculators coming soon
Pull-up percentile
See how your max strict pull-ups rank.
VO2 max estimate
Estimate cardiorespiratory fitness from a simple test.
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Reclench Apex Grip Trainer. Precision-tuned internal resistance, engineered for consistent, repeatable training, so you can track your progress over time.
Average grip strength by age
Approximate average and strong (80th percentile) grip strength for adults, from the same norms the calculator uses. Values are maximum grip from a handheld dynamometer.
| Age | Average | Strong (80th) |
|---|---|---|
| 18–19 | 45 kg99 lb | 53 kg116 lb |
| 20–29 | 49 kg108 lb | 57 kg126 lb |
| 30–39 | 52 kg115 lb | 60 kg133 lb |
| 40–49 | 50 kg110 lb | 58 kg129 lb |
| 50–59 | 47 kg104 lb | 55 kg121 lb |
| 60–69 | 42 kg93 lb | 50 kg109 lb |
| 70–79 | 36 kg79 lb | 43 kg95 lb |
| 80–90 | 31 kg68 lb | 37 kg83 lb |
| Age | Average | Strong (80th) |
|---|---|---|
| 18–19 | 28 kg62 lb | 33 kg72 lb |
| 20–29 | 30 kg66 lb | 35 kg77 lb |
| 30–39 | 31 kg68 lb | 36 kg80 lb |
| 40–49 | 30 kg66 lb | 35 kg77 lb |
| 50–59 | 28 kg62 lb | 33 kg72 lb |
| 60–69 | 25 kg55 lb | 30 kg65 lb |
| 70–79 | 22 kg49 lb | 27 kg59 lb |
| 80–90 | 18 kg40 lb | 22 kg49 lb |
Approximate values based on Dodds et al., PLoS ONE, 2014. See methodology.
Grip strength & percentile FAQ
What is a good grip strength for my age?
At or above the average for your age and sex is a solid baseline, and around the 80th percentile is strong. In published British norms, grip peaks in your 30s at an average of about 52 kg (115 lb) for men and 31 kg (68 lb) for women, then declines gradually from midlife. See the average grip strength by age table.
How do I test grip strength at home or online?
Grip strength is measured with a hand dynamometer. Stand or sit with your arm at your side and elbow bent about 90 degrees, squeeze as hard as you can for about three seconds, and take the best of three attempts. A website cannot measure force by itself, so enter your best reading into the calculator above to see your percentile.
Does grip strength predict longevity?
Research suggests it is one of the most useful simple markers of healthy aging. Large studies, including the PURE study published in The Lancet in 2015, linked lower grip strength with higher all-cause mortality risk. Grip is a signal of overall strength and health, not a guarantee of any outcome. More in our science section.
How can I improve my grip strength?
Train it directly with consistent, progressive resistance a few times per week, and support it with heavy carries, dead hangs, and pulling movements. A dedicated trainer such as Reclench Apex gives you repeatable resistance for crushing grip, forearms and wrists, so progress is easier to track. Retest every few weeks.
What does my bench press percentile mean?
It estimates where your one-rep max ranks among lifters of the same sex at your body weight, based on bodyweight-ratio strength standards. The 50th percentile is roughly an intermediate lifter; the 80th is advanced. It compares you with people who train, not the general population.
How accurate is this calculator?
It is an estimate for general fitness use, not medical advice. Grip percentiles use approximate norms based on published British lifecourse data, and lift percentiles use common bodyweight-ratio standards. Dynamometer type, technique, and testing conditions can all shift your result.