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Not medical advice. This tool gives general information only and does not diagnose or treat anything. Nothing you type leaves your device. Talk to your own clinician about your numbers.
How to take the reading
The cut-offs were set using hand dynamometers, so a spring-type bathroom gadget or a squeeze ball will not give a comparable number. Sit upright in a chair with your elbow bent at about 90 degrees, forearm resting on the arm of the chair or a table, wrist in a neutral position. Squeeze as hard as you can for a few seconds, then rest for about a minute. Take several attempts, usually three per hand, and enter your best result. Research protocols typically use the stronger hand or the dominant hand, so use the same approach each time. Our guide to choosing and using a hand dynamometer at home covers the measuring steps in more detail. If you do not own one yet, you can search for hand dynamometers on Amazon (affiliate link).
How this works and sources
The tool compares your number to a fixed cut-off: below 27 kg for men and below 16 kg for women. These are the thresholds the revised European consensus on sarcopenia (EWGSOP2, published in 2019) uses for “probable sarcopenia”, meaning low muscle strength. In that framework low strength is the first thing to look for, because strength predicts problems better than muscle size alone. Confirming sarcopenia needs additional tests (muscle quantity and quality, and physical performance) done by a clinician. The tool does only the first step: a screening flag.
Limits you should know about
- The cut-offs come from Western populations. Other groups, for example the Asian Working Group for Sarcopenia, use somewhat different values, and some studies argue for different thresholds. A person may be under one group’s cut-off and over another’s.
- The cut-offs are single points on a continuum. A reading just above the line is not very different from a reading just below it. Your own trend over time is often more informative.
- Arthritis, hand injuries, nerve problems or pain can lower a reading without any change in overall muscle health.
- Strength tends to fall with age, and low strength is linked in studies with a higher risk of falls and loss of independence. That makes it worth acting on, but it does not mean a single low reading predicts what will happen to you. For the research, see grip strength and longevity: what the research shows and doesn’t.
If your reading is low
The main evidence-based response to low strength is resistance training, such as bands, weights or body-weight exercises, a few times a week, along with enough protein and calories. Start gently, ask your clinician if you have heart disease, joint problems or other conditions, and consider a physical therapist for a plan. Our overview of grip strength trainers for seniors covers hand-specific options, and our protein calculator can show a typical daily range for older adults.
Why grip strength gets so much attention
Grip is easy to measure, cheap, and correlates with overall muscle strength. Large observational studies have linked weaker grip with a higher risk of falls, hospital stays and loss of independence, although such studies show association rather than proving that grip itself is the cause. That is why clinicians and researchers use it as a quick screening signal. A good habit is to measure about every few months under the same conditions, at a similar time of day, and keep a note of the numbers. A slow downward trend is worth mentioning to your clinician even if you are still above the cut-off, and a steady or rising number is encouraging feedback that your exercise is working.
Quick checklist before you test
- Use a hand dynamometer, not a spring gripper.
- Sit with your elbow at 90 degrees and your forearm supported.
- Rest a minute between attempts and use the best reading.
- Do not test if you have a painful or injured hand or wrist.
- Choose the correct unit in the tool: many home devices show pounds, and the tool converts to kilograms for the comparison.
Sources
Frequently asked questions
What is a normal grip strength for a woman over 60?
There is no single ‘normal’. Average values vary with age and the reference study. The tool uses a screening cut-off instead: under 16 kg (about 35 lb) is flagged by EWGSOP2 as low strength in women.
What is a normal grip strength for a man over 60?
Again, averages vary by age and study. The screening cut-off in EWGSOP2 for men is 27 kg (about 59.5 lb); below that is flagged as low strength.
Does a low reading mean I have sarcopenia?
No. A low reading is a screening flag for probable sarcopenia. Diagnosis needs further assessment by a clinician, including muscle measurement and a physical performance test.
Can I use a bathroom spring gripper or a squeeze ball?
Not for comparison with these cut-offs. They were set using hand dynamometers, so a standard hand dynamometer gives a more meaningful result.
Can I improve my grip strength?
Often yes. Resistance training, adequate protein and general activity are the main approaches studied for muscle strength in older adults. Check with your clinician before starting if you have health conditions.