Quick Facts

• Women with grip strength above 24 kg had 33% lower mortality than those under 14 kg over 8 years
• Every 7 kg increase in grip strength linked to 12% lower death rate, independent of aerobic activity
• Chair stand test also predicted longevity – fastest performers had 34% lower mortality

A landmark study tracking more than 5,000 women ages 63 to 99 found that muscle strength independently predicts longevity. The University at Buffalo research, published in JAMA Network Open in February 2026, controlled for physical activity levels and still found strength training’s protective effects.

The study measured grip strength and chair stand performance. Women in the top quarter of grip strength (above 24 kg) had 33% lower mortality than women in the lowest quartile (under 14 kg). For every 7 kilograms of grip strength increase, mortality dropped 12% on average.

Chair stands showed similar results. Women who completed five chair stands fastest had 34% lower mortality than the slowest group. Moving from slowest to fastest in 6-second increments showed 4% lower mortality.

“Muscular strength was associated with lower mortality even in women who did not meet guideline-recommended amounts of aerobic physical activity,” the researchers found. This challenges the belief that cardio exercise alone drives longevity benefits.

Study lead author Michael LaMonte explained the mechanism: “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.”

The findings remained significant after controlling for physical activity levels, sedentary time, walking speed and inflammation markers. “The finding is direct: women with greater muscle strength had significantly lower mortality over an eight-year follow-up, independent of how active they were, how fit they were, how much they sat, and even how inflamed their baseline biomarkers were,” researchers noted.

This represents the largest study to date evaluating muscle strength’s relationship to longevity in older women. By 2050, women aged 75 and older will constitute the largest age subgroup in the U.S., making these findings particularly relevant for healthcare planning.

The study’s clinical applications are immediate. Both grip strength and chair stands can be easily assessed in medical settings. Healthcare providers now have simple, measurable tests to identify patients at higher mortality risk and target strength interventions.

Consumer trends reflect growing awareness of strength training’s importance. Recent surveys show 42.3% of respondents list getting physically stronger as their primary 2026 health goal, while 46.5% plan to lift more weights.

Read more: Strength Training and Longevity: New Study Says Muscle Strength May Help You Live Longer