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Grip strength
How to measure grip strength correctly, the published reference values (JAMAR test protocol; population reference values as reviewed in published handgrip normative studies), and what your own number does — and does not — say.
How to measure it
With a hand dynamometer (JAMAR type), stand with the elbow at 90 degrees, squeeze maximally for 3-5 seconds. Take the best of three attempts per hand.
Published reference
On a JAMAR dynamometer, healthy young adult men typically measure roughly 40-55 kg and women roughly 25-35 kg; published population references differ by cohort, age and device. Grip strength declines with age, and low grip strength relative to age peers is associated with frailty in older adults.
Source: JAMAR test protocol; population reference values as reviewed in published handgrip normative studies · checked 2026-09-03
Your number
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Compare against your own previous measurements — the absolute number depends heavily on the exact device.
Reference values describe populations, not you. Your own trend — same test, same method, month after month — is the comparison that actually matters.
Frequently asked questions
How is grip strength measured?
With a hand dynamometer (JAMAR type), stand with the elbow at 90 degrees, squeeze maximally for 3-5 seconds. Take the best of three attempts per hand.
What is a good grip strength result?
On a JAMAR dynamometer, healthy young adult men typically measure roughly 40-55 kg and women roughly 25-35 kg; published population references differ by cohort, age and device. Grip strength declines with age, and low grip strength relative to age peers is associated with frailty in older adults.
What if my grip strength result is outside the reference?
Compare against your own previous measurements — the absolute number depends heavily on the exact device. A single number outside a population reference is a data point, not a diagnosis — but symptoms are always a clinician's business.
Resting heart rate
American Heart Association
Cooper 12-minute run
Cooper KH, "A means of assessing maximal oxygen intake" (JAMA 1968); formula as published.
Push-ups
American College of Sports Medicine test description; Cooper Institute FITNESSGRAM
Plank hold
McGill SM, "Core training: evidence translating to better performance" (2010)
VO2max estimates
Kline GM et al., "Estimation of VO2max from a one-mile track walk" (Med Sci Sports Exerc 1987); Cooper 1968
The trend beats the table
TempoLife stores your resting heart rate and workouts over time, so re-tests read as a trend, not a verdict.