Maintaining muscle strength may be one of the most important factors in healthy aging for older women, according to new research published in JAMA and reported by The Educated Patient. The study looked at whether stronger muscles were linked to living longer, even when researchers accounted for exercise habits, time spent sitting and overall fitness levels.
A team of investigators followed more than 5,400 women between the ages of 63 and 99 for an average of about eight years. All participants were able to walk independently and completed strength testing along with seven days of activity monitoring using wearable devices. During the study period, nearly 2,000 participants died, allowing researchers to examine how muscle strength related to survival over time.
To measure strength, researchers used two simple physical tests. The first test measured hand grip strength, which is often used as a quick way to assess overall muscle strength. The second test measured how quickly participants could stand up from a seated position five times without using their arms. Both tests are commonly used in clinical settings and are easy to perform without specialized equipment.
“If you don’t have enough muscle strength to get up, it is going to be hard to do aerobic activities, such as walking, which is the most commonly reported recreational activity in U.S. adults ages 65 and older,” said study lead investigator Michael LaMonte, PhD, research professor of epidemiology and environmental health in University at Buffalo’s School of Public Health and Health Professions.
The results showed a clear pattern. Women with stronger grip strength and better performance on the chair stand test had a lower risk of death compared with women with weaker strength. In general, the stronger the muscles, the lower the mortality risk.
Importantly, these findings remained consistent even after investigators accounted for several other health factors. These included age, lifestyle habits, medical conditions, inflammation levels, walking speed, time spent being physically active and time spent sitting. This suggests muscle strength may play an independent role in overall health and longevity.
One of the most notable findings was that muscle strength was linked to survival even among women who did not meet recommended physical activity guidelines. In other words, even if someone is not exercising at moderate or vigorous levels, maintaining muscle strength may still offer protective health benefits.
“Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” Dr. LaMonte noted. “Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities. When we no longer can get out of the chair and move around, we are in trouble.”
The study reinforces that strength can be easily measured during routine health care visits. Simple tests like grip strength or chair stands can help providers identify patients who may benefit from strength-building interventions before serious mobility or health complications develop.
While the study does not prove that improving muscle strength directly prevents death, it strongly supports strength as an important marker of long-term health and independence in older women. Experts suggest incorporating safe, age-appropriate strength training and maintaining daily movement can play a meaningful role in supporting longevity and quality of life.
“Because women ages 80 and older are the fastest growing U.S. age group, the importance of monitoring and maintaining muscular strength will have huge public health implications in the coming decades,” Dr. LaMonte concluded.
