From Jar Openers to Gym Power: Why Grip Strength Matters

Grip strength measures how hard you can squeeze something using your hand, in pounds. It offers a simple snapshot of your overall physical strength and function. If your grip is weak, daily tasks like opening jars, carrying bags, or even holding onto railings can become harder. In this post, you’ll find out how your grip compares to others, how it supports your everyday life, and how Outshine Physical Therapy & Fitness in Asheville, NC can help you build lasting strength.

How Strong Are Most People?

Here are average grip strengths (50th percentile) by age and sex:

Age Range	Men	Women
18–29	107 lbs	63 lbs
30–39	102 lbs	66 lbs
40–49	95 lbs	65 lbs
50–59	85 lbs	62 lbs
60–69	80 lbs	54 lbs
70–79	75 lbs	46 lbs
80–85	65 lbs	43 lbs

These numbers represent the average for each group. Half of people are above and half are below.

What the Numbers Really Mean

• A man aged 35–39 at the 25th percentile might have a grip strength around 87 lbs. The average for that group is about 110 lbs—a 23-pound difference that can make lifting, carrying, or even opening jars noticeably harder.

• A woman in her 60s with an average grip strength of 54 lbs is well above the functional threshold of 40 lbs, meaning she likely has the hand strength she needs for everyday tasks.

If your grip falls below the 25th percentile, you may find it harder to manage things like shopping bags, stair railings, or kitchen tools.

Daily Tasks Your Grip Strength Supports

Grip strength helps with many routine activities:

• Opening jars or sealed bottles (often requires 40–60 lbs)

• Carrying grocery bags or luggage (like a 50-lb suitcase)

• Holding railings for safety while climbing stairs

• Using hand tools or cooking utensils

• Playing sports such as tennis, climbing, and kayaking

When grip strength is low, these everyday tasks can become frustrating or even unsafe.

Easy Grip-Strengthening Exercises

Here are simple ways to build stronger hands:

• Dynamometer squeezes: Measure your grip and track changes over time.

• Stress ball or rice-bucket squeezes: Great for daily practice at home.

• Wrist curls / reverse curls: Use 5–10 lb dumbbells or resistance bands.

• Farmer’s carry: Walk while holding 25–50 lb weights in each hand.

• Dead hangs / pull-ups: Use your own bodyweight to build hand endurance.

• Pinch lifts: Hold 5–10 lb weight plates using your fingers and thumb.

• Therapy putty or hand grippers: Great for rehab and building control.

You’ll get even better results by pairing these with full-body movements like loaded carries and deadlifts.

How Outshine PT & Fitness Can Help

At Outshine Physical Therapy & Fitness, grip strength is part of our whole-body health approach. Here’s how we support your progress:

Precise Measurement

We use standardized tests (seated posture, elbow at 90°) to get reliable grip strength readings.

Addressing Limitations

Our Doctors of Physical Therapy treat any pain or tightness in your hands, wrists, or arms through soft-tissue work, dry needling, and joint mobilization.

Progressive Strength Training

We tailor plans based on your current grip strength, starting with manageable loads like 15–25 lb carries and gradually increasing as you gain strength.

Recovery Support

We use recovery methods like blood-flow restriction and guided mobility to build tendon and muscle health without overstressing your body.

Self-Care and Home Tips

You'll get personalized advice on posture, hand tools (like jar openers), and take-home exercises to continue improving between visits.

Whether you're an athlete, an older adult, or someone recovering from injury, we’ll help you build strength that improves your quality of life.

Final Takeaway

Grip strength is a practical and powerful measure of your health. Comparing your score to others in your age group can help you understand your needs and set goals. If your grip is below average or causing challenges in daily life, the right training and support from Outshine PT & Fitness can help. Let’s build hand strength that supports your lifestyle—from opening jars to lifting in the gym.

Ready to test your grip and build a stronger future? We’re here to help.

Book your FREE consult call here!