Squeeze a dynamometer as hard as you can. This tool expresses your grip as a percentage of the value expected for your age and sex.
Your visual report appears here
Fill in the form and press Calculate. You will get your number, an interpretation chip, and a personalized chart pack drawn instantly in your browser.
- Risk spectrum with your position marked
- Reference ranges from the original publication
- Shareable link, nothing stored
Scientific references
Why grip predicts so much
Grip strength is a proxy for total muscle reserve. In the huge PURE study across seventeen countries, each five kilogram drop in grip tracked a sixteen percent rise in mortality risk, outpacing blood pressure as a predictor.
Measuring at home
Hand dynamometers cost little online. Take the best of three squeezes with the elbow at ninety degrees, standing still.
Understanding your result
- Below 85 percent of expectation is worth attention
- 85 to 115 percent matches your age group
- Above 115 percent means your muscle age is ahead of the calendar
Raising it
Dead hangs, farmer carries and general resistance training all build grip within weeks, and the benefit tracks whole body strength.