Muscle Strength: A Key to Longevity for Women Over 60

Maintaining muscle strength is crucial for healthy aging, potentially as important as aerobic activity, particularly for women over 60. A recent study published in JAMA Network Open highlights the significant association between muscle strength and reduced mortality risk.

The University at Buffalo Study

Researchers at the University at Buffalo followed over 5,000 women aged 63 to 99 for eight years. The findings revealed that women with higher grip strength and those who could perform five unassisted sit-to-stand chair raises in the fastest time had a significantly lower risk of death. This lower mortality rate remained evident even after accounting for factors like physical activity levels, sedentary behavior, gait speed, and inflammation.

According to the study, for every 7 kilograms of grip strength, there was an average 12% lower mortality rate. Improvements in chair stand time – moving from the slowest to the fastest in 6-second increments – correlated with a 4% lower mortality rate. These tests, grip strength and chair stands, are commonly used in clinical settings to assess strength levels in older patients.

Strength Beyond Aerobic Fitness

“When we no longer can get out of the chair and move around, we are in trouble,” explains Dr. Michael LaMonte, lead author of the study and a research professor of epidemiology and environmental health at the University at Buffalo. He emphasizes that strength is foundational for other activities. “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.”

Building on Previous Research

This study builds upon previous research linking muscle strength to longevity. A 2024 study in Nature, involving nearly 10,000 men and women, found that weak grip strength was associated with an increased risk of premature death. A 2016 review of existing research identified muscle weakness as a predictor of future problems with cognitive abilities, mobility, and overall mortality.

How Much Strength is Enough?

The University at Buffalo study found that the strongest women exerted a pressure of around 24 kilograms during grip strength tests. While this is below the average for women of all ages, guidelines suggest healthy individuals under 40 should be able to maintain pressure for at least one minute. Those between 40 and 50 should exceed 30 seconds, and individuals over 60 can aim for at least 10 seconds.

The Importance of Combined Exercise

While strength is a key independent factor for health and longevity, it doesn’t diminish the importance of aerobic exercise. Dr. LaMonte notes that strength training and aerobic exercises have distinct physiological effects, inducing different changes in muscles and cells. A combination of both offers the best approach for prolonged health and increased longevity.

Key Takeaways

• Maintaining muscle strength is vital for healthy aging in women over 60.
• Grip strength and the ability to perform chair stands are simple indicators of overall strength.
• Strength is an independent factor for longevity, even after accounting for aerobic fitness and other lifestyle factors.
• Combining strength training with aerobic exercise provides the most comprehensive benefits for health and longevity.