Quick Test: What's Your Real Grip Strength Level?

Two years ago, I thought I had a pretty good grip. I could deadlift 400 pounds, carry heavy groceries, and my handshake was solid. Then I walked into a grip sport competition and got humbled faster than a rookie at his first powerlifting meet. Within five minutes, I realized I didn't even know how to properly test my own grip strength.

That embarrassing day taught me something crucial: most people have no idea where they actually stand in terms of grip strength. They might feel strong opening jars or hanging from a pull-up bar, but when put to a real test, they discover they're operating in the dark.

If you've never properly assessed your grip strength, you're training blind. You don't know if you're weak, average, or strong. You don't know which type of grip needs work. And you definitely don't know if your training is actually working.

Source: Performance Health

The Wake-Up Call: My First Real Grip Test

Let me paint you a picture of my humbling experience. I walked into the grip competition thinking I'd at least be competitive in the beginner division. After all, I was strong, right?

Test #1: Hand Dynamometer Expected: Maybe 130-140 pounds (I thought that was good) Reality: 118 pounds The average for my age group? 125 pounds.

I wasn't even average.

Test #2: Captains of Crush Gripper Expected: Probably close a #2 (195 lbs) Reality: Struggled with a #1 (140 lbs) Barely got it closed twice.

Test #3: Pinch Grip Expected: Should be able to pinch grip a 45lb plate Reality: Lasted 8 seconds before it crashed to the floor The teenager next to me held it for 47 seconds.

That day changed everything. Not just my training, but my understanding of what grip strength actually means and how to measure it properly.

Why Standard Gym Tests Don't Tell the Whole Story

Most people gauge their grip strength by how long they can hang from a pull-up bar or whether they can deadlift without straps. These aren't bad indicators, but they're incomplete.

The problem with dead hangs: They test grip endurance with your body weight. A 150lb person hanging for 60 seconds isn't necessarily stronger than a 200lb person hanging for 45 seconds.

The problem with deadlift grip: Your deadlift grip is highly specific to that movement pattern. You might deadlift 400 pounds but struggle to close a 150lb gripper.

What you actually need to know:

• Maximum crushing force (how hard you can squeeze)
• Pinch grip strength (thumb opposition strength)
• Support grip endurance (holding heavy objects)
• Grip strength relative to your body weight
• How you compare to others in your demographic

The Complete 5-Minute Grip Assessment

After years of testing hundreds of people, I've developed a simple assessment that gives you a complete picture of your grip strength. You can do this at home with minimal equipment.

Test 1: Maximum Crush (Hand Dynamometer or Gripper)

If you have a dynamometer:

• Warm up with 5 light squeezes
• Stand with arm at side, elbow at 90 degrees
• Squeeze as hard as possible for 3 seconds
• Take best of 3 attempts per hand
• Rest 60 seconds between attempts

If you only have grippers:

• Start with your RNTV Adjustable Hand Gripper at lowest setting
• Find the highest resistance you can close 3 times
• Note the resistance level for both hands

My scoring system:

Test 2: Pinch Grip Challenge

The setup:

• Find a smooth-sided weight plate (25lb or 35lb works)
• Pinch it between thumb and fingers
• No wrapping fingers around the edge
• Time how long you can hold it

What this reveals: Pinch grip is often the weakest link in most people's grip strength. It's also crucial for real-world applications like carrying bags, boxes, or tools.

Scoring:

Test 3: Support Grip Endurance

The dead hang test (refined):

• Use pull-up bar or sturdy overhead bar
• Hang with double overhand grip
• Time until grip failure (not arm fatigue)
• Record time for both fresh and fatigued states

Body weight adjustment: Your time should be adjusted for body weight. A simple formula:

Adjusted Score = (Hang Time × Body Weight) ÷ 100

Example:

• 180lb person hanging 45 seconds = (45 × 180) ÷ 100 = 81 points
• 140lb person hanging 60 seconds = (60 × 140) ÷ 100 = 84 points

The lighter person actually has better relative grip endurance.

Source: ResearchGate

What Your Results Actually Mean

After testing thousands of people, I've learned that raw numbers only tell part of the story. Context matters enormously.

The Crushing Grip Reality Check

If you scored "Average" or below: Don't panic. Most people fall here because they've never specifically trained their grip. The good news? This responds quickly to training.

If you scored "Good": You have solid natural grip strength or do activities that develop it. With focused training, you could reach excellent levels.

If you scored "Excellent": You're in the top 15% of the population. You either have great genetics, do grip-intensive activities, or have trained specifically for it.

The Pinch Grip Surprise

Here's what shocked me: most strong people fail the pinch grip test miserably. I've seen powerlifters who deadlift 500+ pounds struggle to hold a 25lb plate for 20 seconds.

Why pinch grip matters:

• Most functional gripping involves thumb opposition
• It's the first to go with age and inactivity
• It's crucial for sports like climbing, martial arts, and strongman
• It prevents many hand and wrist injuries

The Support Grip Revelation

Support grip endurance reveals your hands' work capacity. This is what determines whether you can:

• Complete high-rep pulling exercises
• Carry heavy objects for distance
• Maintain grip throughout long training sessions
• Avoid grip fatigue in daily activities

My Personal Testing Evolution

Let me share how my numbers changed over three years of focused grip training:

Year 1 (Baseline):

• Dynamometer: 118 lbs
• Pinch grip (25lb plate): 14 seconds
• Dead hang: 32 seconds
• Overall rating: Below Average

Year 2 (Consistent training):

• Dynamometer: 138 lbs
• Pinch grip (35lb plate): 28 seconds
• Dead hang: 67 seconds
• Overall rating: Good

Year 3 (Specialized focus):

• Dynamometer: 156 lbs
• Pinch grip (45lb plate): 31 seconds
• Dead hang: 89 seconds
• Overall rating: Excellent

The biggest lesson: Improvement isn't linear. I saw rapid gains in months 2-4, then plateaus, then breakthroughs. The key was consistent testing to track real progress versus perceived progress.

Advanced Testing: Going Deeper

Once you've established your baseline, you might want to explore more specialized tests:

The Gripper Hierarchy Test

Using a progression of hand grippers like the RNTV Professional Set, find your maximum single rep for each resistance level.

This reveals:

• Peak crushing force capability
• Force production consistency
• Training targets for progression

The Asymmetry Assessment

Test each hand separately and compare:

• Dominant vs. non-dominant differences
• Strength imbalances that could lead to injury
• Specific weaknesses to address

Normal asymmetry: 5-10% difference Concerning asymmetry: >15% difference

The Fatigue Resistance Test

Perform your pinch grip test, rest 30 seconds, then repeat.

• How much does your time drop?
• This reveals grip endurance capacity
• Important for sports and manual labor

  Source: Warrior Women Strength

  The Psychology of Testing: What I Learned About Myself

  Testing revealed more than just physical capabilities — it exposed mental patterns that were limiting my progress.

  The Expectation Trap

  I consistently underperformed when I had high expectations and over-performed when I expected little. This taught me to approach testing with curiosity rather than pressure.

  The lesson: Your mental state during testing affects results. Test when you're curious, not when you're trying to prove something.

  The Comparison Game

  Early on, I got discouraged comparing my results to elite grip athletes. That was like a recreational jogger comparing themselves to marathon world record holders.

  The reality check: Compare yourself to appropriate benchmarks. Are you stronger than last month? Last year? That's what matters.

  The Hidden Strengths Discovery

  Testing revealed that my pinch grip was relatively stronger than my crushing grip. This insight guided my training focus and helped me understand my natural advantages.

  The takeaway: Testing often reveals unexpected strengths and weaknesses that feel-based assessment misses completely.

  Common Testing Mistakes That Skew Results

  After watching hundreds of people test their grip strength, I've seen these mistakes repeatedly:

  Mistake #1: Testing When Fatigued

  Testing grip strength after a heavy deadlift session gives meaningless results. Your grip needs to be fresh for accurate assessment.

  Mistake #2: Inconsistent Conditions

  Testing in different positions, with different equipment, or after different warm-ups makes progress tracking impossible.

  Mistake #3: Single Test Bias

  Judging overall grip strength based on one test type. Someone might excel at dead hangs but struggle with grippers, or vice versa.

  Mistake #4: Ignoring Relative Strength

  A 120lb woman with 65lbs grip strength has better relative grip than a 200lb man with 110lbs grip strength.

  Your Testing Protocol Moving Forward

  Based on everything I've learned, here's how to make testing a powerful tool for improvement:

  Monthly Testing Schedule:

  • Week 1: Complete assessment (all three tests)
  • Week 3: Single focus test (rotate which one)
  • Track trends over time, not session-to-session variations

  Optimal Testing Conditions:

  • Same time of day (grip strength varies throughout the day)
  • Same warm-up routine
  • Well-rested (not after heavy training)
  • Consistent equipment and environment

  Progress Tracking: Document not just numbers, but:

  • How the effort felt
  • What was different about your training
  • External factors (stress, sleep, nutrition)
  • Confidence level during testing

  The Bigger Picture: Why Testing Changed My Training

  Before systematic testing, my grip training was random. I'd do some farmer's walks, maybe squeeze a gripper while watching TV, and hope for the best.

  Testing forced me to:

  • Set specific targets based on real data
  • Identify weak points that needed focused attention
  • Track progress objectively rather than relying on feel
  • Adjust programming based on results rather than assumptions

  Most importantly, it gave me confidence. Instead of wondering if my grip was strong enough, I knew exactly where I stood and what I needed to work on.

  Your Next Step

  If you've never properly tested your grip strength, you're operating with incomplete information. It's like trying to improve your deadlift without ever testing your one-rep max.

  Take 30 minutes this week to complete the three-test assessment. Document your results. Set realistic improvement targets based on your starting point.

  Three months from now, retest. I guarantee you'll be surprised by your progress — and motivated to keep improving.

  Remember: you can't improve what you don't measure. Your grip strength journey starts with knowing where you stand today.

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  Stanislav Arnautov is a certified strength and conditioning specialist who has tested grip strength protocols with over 500 athletes. His research on grip assessment methods has been featured in multiple fitness publications.

  Connect with Stanislav:

  • Instagram: @rntv
  • Spotify Podcast: RNTV Training Insights
  • Website: stasarnautov.com

  Read more grip training guides: RNTV Blog

  Recommended Testing Equipment:

  • RNTV Adjustable Hand Gripper - Perfect for baseline assessment
  • RNTV Professional Hand Gripper Set - Complete testing range
  • RNTV Gold Hand Gripper Set - Advanced testing protocols