Good Grip Strength Metrics

55kg for male on a dynamometers test.

35kg for female on a dynamometers test.

The dynamometer is a tool that test hand grip strength through pulling a handle, which will then tell you the isometric force produced. Remember, strength is heavily impacted by ages, these values are based on the age group 21-29, as we age our strength decreases, meaning the value of “good” also changes.

In this article, I am suggesting that good is above average but not excellent. These values are much higher than the average, but they do not come close to those who compete in climbing or strength sports.

Tests Outside the Lab

It is pretty rare for people to have a dynamometer lying around to test their grip strength, so I am going to provide some anecdotal data that you can use.

Hang From Bar Test

Very Good Grip Endurance

90 seconds hang from bar

Good Grip Endurance

60 seconds hang from bar

Average Grip Endurance

30 seconds hang from bar

Poor Grip Strength

15 seconds hang from bar.

Why The Hang From Bar Is A Poor Test

Although the hang from bar can give you an idea of where your grip strength is, it is not an ideal test for multiple reasons.

Depends on Bodyweight

Those who have high or low BMI’s will have drastically swayed results. The weight that is hanging from the bar is bodyweight, meaning changes in BMI will have a huge difference.

Test of Endurance, Not Strength

If you can hang for more than 20 seconds on the bar, you will be testing your grip endurance not its strength. Obviously these two are related, a strong grip will more likely be endurant at bodyweight.

Requires Upper Body Strength

A great deal of individuals do not have strong enough shoulders to hang form a bar, let alone grip strength. This factor can rule out the test for a large amount of the population.

Conclusion

The hang from bar is a great test for when you do not have access to a dynamometer and will help you gauge your grip strength / endurance, but the gold standard really is the dynamometer.