Grip strength for a 46-year-old woman
For women aged 45–49 (the reference group that includes age 46), the median grip strength is 28.9 kg. Reaching 34.8 kg puts you at the 80th percentile, and 37.9 kg at the 90th.
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Grip strength ratings for women 45–49
| Rating | Grip strength | Percentile |
|---|---|---|
| Excellent | above 37.9 kg | above 90th |
| Very good | 34.8–37.9 kg | 80th–90th |
| Good | 30.6–34.8 kg | 60th–80th |
| Average | 27.1–30.6 kg | 40th–60th |
| Fair | 23.1–27.1 kg | 20th–40th |
| Needs work | below 23.1 kg | below 20th |
How 46 compares with other ages
At the same age, the median for men is 47.6kg. Ten years later (age 56), the median for women drops to 27.3kg. In the age group just before yours (40–44) it's 29.4kg. You're compared with the 45–49 group until your 50th birthday, when you move into a group with lower averages, so the same score will rank higher.
Full table: women 40+
| Women · age | 5th | 10th | 20th | 30th | 40th | 50th | 60th | 70th | 80th | 90th | 95th |
|---|---|---|---|---|---|---|---|---|---|---|---|
| 40–44 | 18.3 | 20.7 | 23.7 | 25.8 | 27.6 | 29.4 | 31.1 | 33.0 | 35.2 | 38.3 | 40.8 |
| 45–49 | 17.6 | 20.1 | 23.1 | 25.2 | 27.1 | 28.9 | 30.6 | 32.5 | 34.8 | 37.9 | 40.4 |
| 50–54 | 16.9 | 19.4 | 22.4 | 24.5 | 26.4 | 28.2 | 29.9 | 31.8 | 34.0 | 37.1 | 39.7 |
| 55–59 | 16.1 | 18.5 | 21.5 | 23.7 | 25.5 | 27.3 | 29.0 | 30.9 | 33.0 | 36.1 | 38.6 |
| 60–64 | 15.2 | 17.6 | 20.6 | 22.7 | 24.5 | 26.2 | 27.9 | 29.7 | 31.8 | 34.9 | 37.4 |
| 65–69 | 14.3 | 16.6 | 19.5 | 21.6 | 23.3 | 25.0 | 26.6 | 28.4 | 30.5 | 33.4 | 35.8 |
| 70–74 | 13.2 | 15.5 | 18.3 | 20.3 | 22.0 | 23.6 | 25.2 | 26.9 | 28.9 | 31.8 | 34.1 |
| 75–79 | 12.0 | 14.3 | 17.0 | 18.9 | 20.5 | 22.1 | 23.6 | 25.2 | 27.2 | 29.9 | 32.2 |
| 80–84 | 10.7 | 12.9 | 15.5 | 17.4 | 18.9 | 20.4 | 21.9 | 23.5 | 25.3 | 28.0 | 30.2 |
| 85–89 | 9.3 | 11.4 | 13.9 | 15.7 | 17.2 | 18.6 | 20.0 | 21.5 | 23.3 | 25.9 | 28.0 |
| 90–94 | 7.8 | 9.8 | 12.2 | 13.9 | 15.3 | 16.7 | 18.0 | 19.5 | 21.2 | 23.6 | 25.7 |
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 46-year-old woman?
Using Tomkinson et al., 2025 (2.4M adults, 69 countries), women aged 45–49 have a median of 28.9 kg. 34.8 kg or more is at or above the 80th percentile for your age and sex.
How does grip strength change after 46?
In the next reference group (50–54), the median for women is 28.2 kg, compared with 28.9 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 women 40–49
- Grip strength for a 46-year-old man
- VO2 max for a 46-year-old woman
- 30-second chair stand for a 46-year-old woman
- Grip strength at 44
- Grip strength at 45
- Grip strength at 47
- Grip strength at 48
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.