Have you ever attempted a heavy deadlift only to be stopped by your grip? You might have gotten stuck at a hard-to-believe weight just off the ground, wondering how you could lift more than that with your legs and back, but couldn't even budge the bar. If you find yourself in a similar scenario, you're not alone. Grip strength is often overlooked when lifting and can be particularly frustrating when it limits our performance in a particular lift. Understanding the average deadlift weight for your age and experience level can help you set realistic strength goals and track your progress effectively. In this article, we'll cover grip strength standards, their meaning, why they matter, and how they can help you improve your deadlift. You will also learn about grip strength standards by age and gender, and how to use this information to assess your grip strength and set realistic goals for improvement.

Liftoff’s workout tracker app can help you learn about average incline dumbbell press performance and use that information to reach your goals. The app breaks down each lift to provide information on performance targets for your level and how to improve over time.

What is Grip Strength?

Grip strength refers to how tightly you can hold something in your hand and how long you can hold it for, compared to how heavy that something is. Grip strength is how much force you can create with all the muscles in your hand:

• Fingers

• Hands

• Forearms

• Upper arms

There are three main ways to grip onto something, according to Davis. 

1. Pinch Grip Strength 

When you’re gripping something between your thumb and four fingers, when opening a tub of peanut butter or rock climbing, you’re using your pinch grip strength. 

2. Crush Grip Strength 

You're calling on your crush grip strength when grasping something between your digits and palm. For example, when pulling a bar during a deadlift, or holding a water bottle. 

3. Hold Grip Strength 

• When you’re hanging onto something for a long ass period

• Whether that’s hanging from monkey bars 

• Hanging onto a briefcase

There are also a couple of different accepted ways of measuring grip strength: 

• Handgrip dynamometer: Hold the dynamometer up with your arm at a 90-degree angle, then squeeze the grip measurement mechanism as hard as possible. Watch this video for a demonstration. 

• Weight scale: You pushed down on the scale with one hand as hard as possible, with the heel of your hand on the top and your fingers wrapped around to the bottom.

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• Average Bench Press by Age

Grip Strength Standards by Age and Gender

Grip strength standards vary by age, gender, and several other factors. Understanding these metrics can help you determine your grip strength goals as you age. 

Research shows that both men and women see a decline in grip strength as they age, but men start at a higher baseline and typically have better grip strength at every age. An 18 to 24-year-old man averages 103.6 pounds of grip strength, while an 18 to 24-year-old woman averages 61.9 pounds. As both sexes age, they experience a gradual decrease in grip strength, which can be mitigated with regular strength training. 

Grip Strength Standards for Men

Grip strength tends to peak for men in their late 20s to early 30s. After that, it gradually declines, averaging 102 to 109 pounds in their 30s. By age 40, grip strength decreases slightly, and continues to drop as men reach their 80s, averaging around 61.9 pounds. 

Grip Strength Standards for Women

Women also experience a peak in grip strength in their late 20s to early 30s, with a gradual decline in strength starting around age 40. By the time they reach their 80s, women average 43.9 pounds of grip strength. The loss of grip strength in women tends to occur more gradually than in men, but the same age-related factors still impact it. 

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Why Grip Strength Matters

Grip strength is closely tied to mobility. People with physical limitations often have decreased grip strength.  It makes sense. Strong hands and fingers help us perform daily activities, like opening jars, that are frequently overlooked until we struggle with them. 

When this happens, it’s likely a sign that we’re losing strength and may encounter difficulty with more physically demanding tasks, like walking. Strong grip performance can help us maintain independence and a healthy quality of life as we age. 

Grip Strength: An Indicator of Overall Strength

Grip strength is a reliable indicator of overall strength. Research shows that people with higher grip strength tend to have better scores on tests of overall physical strength.  While this may not always apply to every individual case, measuring grip strength and leg strength can help provide a more accurate understanding of an individual’s overall strength. 

Grip Strength and Cognitive Function: What’s the Connection?

Research shows that people with good grip strength score better on cognitive function tests, including working memory and processing speed. They’re also less likely to have thinking problems as they age. 

While scientists are still unraveling the connection between grip strength and cognitive function, it’s possible that both are affected by similar lifestyle and health factors. 

Grip Strength and Bone Health: What’s the Connection?

Low grip strength is correlated with low bone mineral density. It’s a decisive risk factor for osteoporosis, when your bones get thinner. People with low grip strength are also more likely to have hip fractures and fragility fractures. 

Fragility fractures are fractures that happen from a fall of standing height or less. 

Grip Strength and Heart Health: What’s the Connection?

Research shows that decreased grip strength is associated with measures of heart health. For each 11-pound decrease in grip strength, there was a 16 percent increase in deaths from any cause, a 17 percent increase in deaths from heart disease, a nine percent increase in the risk of having a stroke, and a seven percent increase in the risk of having a heart attack.

Related Reading

• Weightlifting Standards

• Pull-Up Strength Standards

• Average Incline Dumbbell Press

How to Improve Your Grip Strength

Improving your grip strength can be as simple as making minor changes to your daily activities or as structured as following a dedicated strength training program. Daily tasks like:

• Washing your car by hand

• Shoveling snow

• Carrying groceries

Regularly squeezing a stress or tennis ball can enhance your hand and finger strength. These minor adjustments improve grip, make everyday tasks more manageable, and reduce the risk of hand fatigue and injuries.

Targeted Exercises for Grip Strength

Incorporating strength training exercises is key for those looking to take grip training to the next level. Resistance training using body weight, free weights, or resistance tubes can all contribute to improved grip.

Start with exercises like:

• Dead hangs

• Farmer's carries

• Wrist curls

Specifically targeting grip strength. When lifting weights, focus on maintaining proper form and using a challenging but manageable resistance level, aiming for 12 to 15 repetitions per set. As your muscles adapt, gradually increase the weight to continue making progress.

Start Slow and Seek Help if You Need It

Warming up before training and allowing adequate rest between sessions is essential to prevent strain or injury. If you’re new to strength training or returning after a long break, consulting a fitness professional or healthcare provider can help you design a program that suits your needs. 

Grip strength isn’t just about improving gym performance; it’s a crucial component of overall health, functional fitness, and injury prevention.

Related Reading

• Average Dumbbell Shoulder Press

• Weighted Pull-Up Standards

• Weighted Dips Strength Standards

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Liftoff is the perfect app to help you track and improve your performance on deadlifts and other exercises. This workout tracker enables you to break down your workouts into measurable goals, so you can make steady progress and stay motivated. Liftoff also connects you to a community of lifters who can support your journey.