A firm handshake and the ability to rise from a chair without struggle may say more about long-term health than many people realize. New research suggests muscle strength could play a major role in healthy aging and even predict longevity in older adults.
ALSO READ: Nancy Guthrie case update: Ex-FBI profiler reveals new evidence theory in Savannah Guthrie's mother's abduction mystery
The large study, led by researchers at the University at Buffalo and published in JAMA Network Open, followed more than 5,000 women between ages 63 and 99 over an eight-year period. The findings showed that stronger women had a significantly lower risk of death, regardless of how physically active they were.
Researchers say the results highlight why strength training may deserve far more attention as people age.
The study focused on two common strength measurements often used in medical settings. One involved testing grip strength, while the other required participants to stand up from a chair five times without assistance as quickly as possible.
The study involved researchers from the University at Buffalo, National Cancer Institute, University of California San Diego, Texas A&M University, Brown University, Stanford University and Fred Hutch Cancer Center, as per a report by Science Daily.
ALSO READ: Quote of the Day by Sigmund Freud: 'It is impossible to escape the impression that people…'—Inspiring quotes by the Austrian neurologist and the founder of psychoanalysis
Researchers found a clear connection between strength and survival. Women with stronger grip strength and faster chair stand times consistently showed lower mortality rates throughout the eight-year follow-up period.
According to the findings, every additional 7 kilograms of grip strength was linked to an average 12% reduction in death risk. Faster chair stand performance also appeared important, with every 6-second improvement associated with a 4% lower mortality rate.
Importantly, the findings remained significant even after researchers accounted for physical activity, sedentary behavior, cardiovascular fitness and inflammation levels. The study used accelerometer data to measure movement and included C-reactive protein levels, which are often associated with inflammation, muscle decline and premature death.
Researchers also discovered that body size did not explain the connection between strength and longevity.
“We also showed that differences in body size did not explain the muscular strength relationship with death,” said study lead author Michael LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions, as per a report by Science Daily.
“When we scaled the strength measures to body weight and even to lean body mass, there remained significantly lower mortality,” he added.
ALSO READ: 'Never forget, I own you': Explicit remarks and racist slurs—JPMorgan Exec Lorna Hajdini faces fresh allegations in refiled harassment lawsuit
LaMonte explained that muscle strength plays a key role in allowing people to stay active as they age.
“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,” he said.
“Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” LaMonte added.
The research also found that even women who failed to meet current exercise recommendations still benefited from having greater muscle strength.
Current health guidelines recommend at least 150 minutes of moderate aerobic activity each week, but the study showed that stronger women still had lower mortality risks even when they exercised less than recommended.
According to researchers, this reinforces the importance of muscle-strengthening exercises alongside aerobic activity, as per a report by Science Daily.
“Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities,” LaMonte said.
“When we no longer can get out of the chair and move around, we are in trouble.”
Researchers emphasized that building muscle strength does not always require expensive gym memberships or heavy equipment. Simple resistance exercises using free weights, dumbbells, weight machines or bodyweight movements such as knee bends, wall presses and modified push-ups can help improve strength over time.
LaMonte noted that everyday household items may also work, as per a report by Science Daily.
“Even using soup cans or books as a form of resistance provides stimulus to skeletal muscles and could be used by individuals for whom other options are not feasible,” he explained.
Researchers advised older adults to speak with healthcare providers before beginning a strength-training routine. They also suggested guidance from physical therapists or exercise specialists for those unfamiliar with resistance training.
As the population of adults over 80 continues to grow, researchers say maintaining muscle strength could become one of the most important parts of healthy aging in the years ahead.
What strength tests were used in the study?
Researchers measured grip strength and how quickly participants could complete chair stand exercises.
Did exercise alone explain the results?
No. The connection between muscle strength and lower death risk remained even after adjusting for physical activity levels.
ALSO READ: Nancy Guthrie case update: Ex-FBI profiler reveals new evidence theory in Savannah Guthrie's mother's abduction mystery
The large study, led by researchers at the University at Buffalo and published in JAMA Network Open, followed more than 5,000 women between ages 63 and 99 over an eight-year period. The findings showed that stronger women had a significantly lower risk of death, regardless of how physically active they were.
Researchers say the results highlight why strength training may deserve far more attention as people age.
The study focused on two common strength measurements often used in medical settings. One involved testing grip strength, while the other required participants to stand up from a chair five times without assistance as quickly as possible.
The study involved researchers from the University at Buffalo, National Cancer Institute, University of California San Diego, Texas A&M University, Brown University, Stanford University and Fred Hutch Cancer Center, as per a report by Science Daily.
ALSO READ: Quote of the Day by Sigmund Freud: 'It is impossible to escape the impression that people…'—Inspiring quotes by the Austrian neurologist and the founder of psychoanalysis
What Did The Strength Tests Reveal?
Researchers found a clear connection between strength and survival. Women with stronger grip strength and faster chair stand times consistently showed lower mortality rates throughout the eight-year follow-up period.
According to the findings, every additional 7 kilograms of grip strength was linked to an average 12% reduction in death risk. Faster chair stand performance also appeared important, with every 6-second improvement associated with a 4% lower mortality rate.
Importantly, the findings remained significant even after researchers accounted for physical activity, sedentary behavior, cardiovascular fitness and inflammation levels. The study used accelerometer data to measure movement and included C-reactive protein levels, which are often associated with inflammation, muscle decline and premature death.
Researchers also discovered that body size did not explain the connection between strength and longevity.
“We also showed that differences in body size did not explain the muscular strength relationship with death,” said study lead author Michael LaMonte, PhD, research professor of epidemiology and environmental health in UB’s School of Public Health and Health Professions, as per a report by Science Daily.
“When we scaled the strength measures to body weight and even to lean body mass, there remained significantly lower mortality,” he added.
ALSO READ: 'Never forget, I own you': Explicit remarks and racist slurs—JPMorgan Exec Lorna Hajdini faces fresh allegations in refiled harassment lawsuit
Why Does Muscle Strength Matter So Much?
LaMonte explained that muscle strength plays a key role in allowing people to stay active as they age.
“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,” he said.
“Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity,” LaMonte added.
The research also found that even women who failed to meet current exercise recommendations still benefited from having greater muscle strength.
Current health guidelines recommend at least 150 minutes of moderate aerobic activity each week, but the study showed that stronger women still had lower mortality risks even when they exercised less than recommended.
According to researchers, this reinforces the importance of muscle-strengthening exercises alongside aerobic activity, as per a report by Science Daily.
“Healthy aging probably is best pursued through adequate amounts of both aerobic and muscle-strengthening physical activities,” LaMonte said.
“When we no longer can get out of the chair and move around, we are in trouble.”
How Can Older Adults Safely Build Strength?
Researchers emphasized that building muscle strength does not always require expensive gym memberships or heavy equipment. Simple resistance exercises using free weights, dumbbells, weight machines or bodyweight movements such as knee bends, wall presses and modified push-ups can help improve strength over time.
LaMonte noted that everyday household items may also work, as per a report by Science Daily.
“Even using soup cans or books as a form of resistance provides stimulus to skeletal muscles and could be used by individuals for whom other options are not feasible,” he explained.
Researchers advised older adults to speak with healthcare providers before beginning a strength-training routine. They also suggested guidance from physical therapists or exercise specialists for those unfamiliar with resistance training.
As the population of adults over 80 continues to grow, researchers say maintaining muscle strength could become one of the most important parts of healthy aging in the years ahead.
FAQs
What strength tests were used in the study?
Researchers measured grip strength and how quickly participants could complete chair stand exercises.
Did exercise alone explain the results?
No. The connection between muscle strength and lower death risk remained even after adjusting for physical activity levels.
