Grip strength for a 49-year-old man
For men aged 45–49 (the reference group that includes age 49), the median grip strength is 47.6 kg. Reaching 56.2 kg puts you at the 80th percentile, and 60.7 kg at the 90th.
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Grip strength ratings for men 45–49
| Rating | Grip strength | Percentile |
|---|---|---|
| Excellent | above 60.7 kg | above 90th |
| Very good | 56.2–60.7 kg | 80th–90th |
| Good | 50.2–56.2 kg | 60th–80th |
| Average | 45.1–50.2 kg | 40th–60th |
| Fair | 39.0–45.1 kg | 20th–40th |
| Needs work | below 39.0 kg | below 20th |
How 49 compares with other ages
At the same age, the median for women is 28.9kg. Ten years later (age 59), the median for men drops to 44.4kg. In the age group just before yours (40–44) it's 48.8kg. At your next birthday you move into an older reference group, so the same score will rank higher.
Full table: men 40+
| Men · age | 5th | 10th | 20th | 30th | 40th | 50th | 60th | 70th | 80th | 90th | 95th |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 40–44 | 32.3 | 36.0 | 40.4 | 43.6 | 46.3 | 48.8 | 51.2 | 53.9 | 57.1 | 61.5 | 65.1 |
| 45–49 | 30.6 | 34.4 | 39.0 | 42.3 | 45.1 | 47.6 | 50.2 | 52.9 | 56.2 | 60.7 | 64.4 |
| 50–54 | 28.9 | 32.8 | 37.4 | 40.7 | 43.5 | 46.2 | 48.8 | 51.6 | 54.8 | 59.4 | 63.1 |
| 55–59 | 27.2 | 31.0 | 35.6 | 38.9 | 41.7 | 44.4 | 47.0 | 49.8 | 53.1 | 57.7 | 61.4 |
| 60–64 | 25.5 | 29.1 | 33.6 | 36.9 | 39.7 | 42.4 | 45.0 | 47.8 | 51.1 | 55.6 | 59.3 |
| 65–69 | 23.7 | 27.2 | 31.5 | 34.7 | 37.5 | 40.1 | 42.8 | 45.6 | 48.8 | 53.2 | 56.8 |
| 70–74 | 21.9 | 25.2 | 29.3 | 32.4 | 35.1 | 37.7 | 40.3 | 43.1 | 46.3 | 50.6 | 54.1 |
| 75–79 | 20.0 | 23.1 | 27.0 | 29.9 | 32.5 | 35.1 | 37.6 | 40.3 | 43.5 | 47.7 | 51.1 |
| 80–84 | 18.0 | 20.8 | 24.5 | 27.3 | 29.8 | 32.3 | 34.8 | 37.5 | 40.5 | 44.7 | 48.0 |
| 85–89 | 15.9 | 18.5 | 21.9 | 24.6 | 27.0 | 29.4 | 31.8 | 34.4 | 37.4 | 41.5 | 44.6 |
| 90–94 | 13.7 | 16.1 | 19.2 | 21.7 | 24.0 | 26.3 | 28.7 | 31.2 | 34.2 | 38.1 | 41.2 |
Values in kg at each published percentile. “—” = not published by the source (we don’t estimate it).
How to test grip strength
Seated, elbow bent at 90°, squeeze as hard as you can for 3 seconds. Do 3 tries per hand and enter your single best (kg or lb).
FAQ
What is a good grip strength for a 49-year-old man?
Using Tomkinson et al., 2025 (2.4M adults, 69 countries), men aged 45–49 have a median of 47.6 kg. 56.2 kg or more is at or above the 80th percentile for your age and sex.
How does grip strength change after 49?
In the next reference group (50–54), the median for men is 46.2 kg, compared with 47.6 kg at 45–49. Holding your number steady as you age moves you up the percentiles.
Is this a medical test?
No. This is a population comparison for education and motivation, not a diagnosis. Consult your doctor before starting exercise or doing maximal-effort tests.
Related
- Grip strength norms for men 40–49
- Grip strength for a 49-year-old woman
- VO2 max for a 49-year-old man
- 30-second chair stand for a 49-year-old man
- Grip strength at 47
- Grip strength at 48
- Grip strength at 50
- Grip strength at 51
Not a diagnosis. Strong After 40 compares your numbers to published population norms for education and motivation only. It is not medical advice. Consult your doctor before starting a new exercise program or doing maximal-effort tests, especially if you have heart, joint, or other health conditions. Full disclaimer
- Tomkinson GR, Lang JJ, Rubín L, et al. International norms for adult handgrip strength: A systematic review of data on 2.4 million adults aged 20 to 100+ years from 69 countries and regions. Journal of Sport and Health Science. 2025;14:101014. Table 2 (absolute handgrip strength, kg). doi:10.1016/j.jshs.2024.101014. Sample: 2,405,863 adults aged 20–100+ from 100 studies, tested 2000 onward.