Grip Strength Test (Dynamometry): Protocol, Tables, and Why It Matters

If you had to pick just one strength test to assess almost anyone, the grip strength test (dynamometry) would be one of the top candidates. It's quick, needs just one piece of equipment (a hand dynamometer), and beyond measuring forearm strength, it has become a recognized marker of general health and longevity in numerous studies.

For coaches and physiotherapists, it's an objective measure, cheap to take, and backed by a huge body of research.

What does this test measure?

It measures maximum hand grip force through a maximal voluntary isometric contraction of the finger and hand flexor muscles. Beyond the forearm, grip strength is considered an indirect indicator of overall muscular strength and is associated with sarcopenia risk, frailty, and mortality in adult and older populations.

Equipment needed

• Hand (grip) dynamometer, ideally adjustable to hand size

Step-by-step protocol

1. The person stands with the arm being tested extended at their side (or flexed at 90°, depending on the protocol, but always keep it consistent)
2. Adjust the dynamometer to hand size (the grip position should allow the second finger joint to sit at a right angle)
3. Ask the person to squeeze as hard as possible for 3-5 seconds, without swinging the arm or trunk
4. Record the value in kg
5. Repeat 2-3 times with each hand, alternating, with at least 30-60 seconds rest between attempts
6. Record the maximum value obtained for each hand

Common mistakes

• Not adjusting the grip to hand size (which under- or over-estimates the result)
• Allowing compensatory shoulder or trunk movements (the "catapult effect")
• Not telling the person to breathe in a controlled way (an extreme Valsalva maneuver can alter the measurement and isn't recommended for certain patients)

How to interpret the results

Level	Adult men (kg)	Adult women (kg)
Low	< 35	< 20
Acceptable	35-45	20-28
Good	45-55	28-35
Very good	> 55	> 35

Reference values for 20-50 year-old adults, dominant hand. Grip strength progressively decreases with age from around 40-50 years onward, so in older populations it's worth comparing against age-specific tables and paying particular attention to values below 27 kg (men) or 16 kg (women) — common thresholds used in frailty/sarcopenia criteria.

How this test relates to others

Grip strength pairs well with other upper-body strength and endurance tests:

• Forearm Strength-Endurance Test (Dead Hang) — adds the isometric grip endurance component
• Pinch Grip Strength Test — assesses another grip pattern, useful in hand and wrist rehab

Track your progress

Grip strength is one of the most sensitive markers for detecting loss of muscle mass and function with age or after an injury/immobilization. With Movalytics you can record values for both hands at each assessment, compare dominant vs. non-dominant side, and track progress over months or years — especially useful in training programs for older adults.

FAQ

Why measure both hands? To detect relevant asymmetries (more than a 10% difference may indicate something worth investigating) and because the dominant hand usually shows somewhat higher values. Does grip strength predict anything beyond forearm strength? Yes, numerous studies link it to overall muscular strength, health status, and mortality risk in adult and older populations, making it a highly valuable screening test beyond athletic performance. How many attempts should be done? 2-3 attempts per hand is standard, keeping the maximum value. More attempts can cause fatigue and distort the result.