Greater Muscle Strength Linked to Lower Death Risk in Older Women

CATEGORY: WOMEN’S HEALTH

In a study of nearly 5,500 women in their 60s through their 90s, those with the greatest muscle strength were about a third less likely to die over the following eight years than those with the least — and the link held even among women who were not meeting standard aerobic exercise guidelines.¹

What the Study Found

Researchers measured strength two simple ways and split the women into four equal groups, from weakest to strongest. For grip strength — how hard you can squeeze a handheld gauge called a dynamometer — women in the strongest group had about 33% lower risk of death than those in the weakest. For a chair-stand test, which times how quickly you can rise from a chair five times in a row and reflects lower-body strength, the fastest women had about 37% lower risk than the slowest. Both links stayed strong even after accounting for how physically active and fit the women were.¹

How the Study Worked

The study included 5,472 women who could walk on their own, with an average age of about 79 and a racially and ethnically diverse makeup. Their strength was measured at the start, and they were then followed for an average of 8.3 years, during which 1,964 of them died; deaths were tracked through official records. Because the outcome unfolded over years, that follow-up period is what allowed the researchers to connect a single strength measurement to later survival. This was an observational study, so it can reveal associations but cannot prove that strength itself was the cause.¹

Why Strength May Matter for Longevity

Muscle strength is increasingly viewed as a window into overall physical resilience. Stronger muscles support balance and lower the chance of falls, help the body handle illness and recovery, and are tied to healthier metabolism. A notable detail here is that the survival link appeared even in women who were not meeting aerobic activity guidelines — the roughly 150 minutes of moderate exercise a week often recommended — suggesting muscle strength may capture something about health that cardiovascular fitness alone does not.¹

Keeping It in Perspective

As an observational study, it cannot rule out that stronger women were healthier to begin with for other reasons, although the researchers adjusted for many of them. Strength was also measured just once, at the start. The findings do not prove that building strength later in life adds years, but they add to a growing body of evidence that simple measures like grip strength and the ability to rise from a chair track closely with long-term health.

Key Takeaways

• Among older women, greater grip strength was linked to about 33% lower risk of death, and faster chair-stand times to about 37% lower risk.
• The associations held even for women not meeting aerobic exercise guidelines, hinting that strength adds distinct information about health.
• Because the study is observational, it shows associations only and cannot prove that strength itself lengthens life.
• Simple strength checks like grip and chair-rise are things you can ask your doctor about; if you are considering strength training, especially with existing health conditions, your provider can help you start safely.

References

1. LaMonte MJ, Hyde ET, Nguyen S, et al. Muscular Strength and Mortality in Women Aged 63 to 99 Years. JAMA Network Open. 2026;9(2):e2559367. link