A surprisingly simple measure may offer clues about longevity.
Muscle strength, determined by two tests, was an important predictor of a person’s risk of death, according to a new study published in JAMA Network Open.
Researchers followed more than 5,000 women between the ages of 63 and 99 and found that participants with greater strength had a significantly lower risk of death over the next eight years.
The findings raise questions about how strength influences health and what people can do to maintain it.
To better understand the implications of the study, I spoke with CNN wellness expert Dr. Leana Wen, an emergency physician and clinical associate professor at George Washington University. Wen was previously Baltimore’s health commissioner.
CNN: what were the main findings of this study?
Wear. Leana Wins: researchers analyzed data from women participating in a large, long-term study on aging. At first, the researchers assessed it in two ways: measuring the strength of the handshake and timing the speed at which the participants were able to get up from a sitting position without using their arms.
The researchers then followed these women for about eight years and monitored who survived during that time.
The main finding was that women with greater handgrip strength and better chair test performance had a lower risk of death from any cause during follow-up.
The association remained even after researchers considered factors such as age, chronic medical conditions, socioeconomic characteristics, physical activity levels and measures of sedentary behavior. In other words, muscle strength itself appeared to be an important predictor of longevity. This finding is consistent with previous research indicating that handgrip strength could be a good indicator of overall strength and performance in daily life.
CNN: why is muscle strength linked to longevity?
Wen: Muscle strength reflects the health of multiple systems in the body. When people maintain strength as they age, it often indicates that their muscles, bones, nervous system, and metabolism are working well together. These systems support mobility, balance and the ability to perform everyday activities.
Stronger muscles also help protect against injury and disability. We can see this in people with better strength, who are generally less likely to fall or can recover more easily if they fall.
They tend to maintain independence for longer because they can perform routine tasks such as climbing stairs, shopping and carrying bags. There are also metabolic benefits. Skeletal muscle plays an important role in regulating blood sugar and energy use. Preservation of muscle mass and strength has been associated with better control of conditions such as cardiovascular disease. These factors together may help explain why muscle strength appears to correlate with survival.
CNN: Researchers used both grip strength and the ability to get up from a chair. Why are these specific tests useful?
Wen: These tests are simple but informative measures of functional strength. Researchers often use grip strength because it is easy to measure and correlates with overall strength throughout the body. Grip strength also tends to decline with aging and disease, so it can serve as a sign of underlying health.
The chair stand test measures lower body strength, particularly in the thighs and hips. These muscles are critical for mobility and balance. The ability to rise from a sitting position without using arms reflects how well someone can perform a common movement necessary for daily life.
Both tests are quick, inexpensive and easy to administer, and do not require specialized equipment. They also assess practical strength rather than just muscle size. This distinction is important because functional capacity often matters more than muscle mass alone when it comes to maintaining independence and preventing disability in older adults.
CNN: One surprising finding is that strength predicted longevity even among women who didn’t meet recommended levels of exercise. What does this mean?
Wen: Physical activity guidelines recommend that adults engage in both aerobic exercise and muscle-strengthening activities. Specifically, the U.S. Centers for Disease Control and Prevention recommends 150 minutes of moderate to vigorous aerobic activity per week and at least two days per week of strength training.
In real life, many people fall short of these goals. What this study suggests is that muscle strength itself carries important information about health, even among individuals who are not meeting physical activity goals.
One interpretation is that maintaining strength may provide protective benefits regardless of overall activity level.
Another possibility is that people who stay stronger may naturally incorporate small but meaningful forms of movement into their daily lives, such as walking more and continuing with household chores.
The bottom line is not that exercise guidelines should be ignored. Instead, the results highlight that strength is a fundamental component of fitness. Even modest improvements in muscle strength can be significant for long-term health, and people who engage in walking and other aerobic activities should ensure that they also continue strength training.
CNN: How common is muscle strength loss as people age and what health problems are related to this?
Wen: The decline in muscle mass and strength with age is extremely common. Starting in middle age, adults gradually lose muscle tissue and strength with each decade. Without interventions like resistance training, the decline tends to accelerate later in life; Adults who don’t regularly strength train can lose 4 to 6 pounds of muscle (1.8 kilograms to 2.7 kilograms) per decade.
Loss of strength can have far-reaching consequences. It is strongly associated with frailty, falls and fractures, which are the main causes of injuries and disability among older adults. Reduced muscle strength is also linked to decreased walking speed, difficulty in carrying out daily activities and a greater likelihood of needing assistance in daily life.
Additionally, lower muscle strength has been linked to chronic health conditions such as cardiovascular disease, metabolic disorders, and cognitive decline. Although loss of strength is a natural part of aging, maintaining muscle function can significantly influence quality of life and health outcomes.
CNN: Does this study mean people should start checking their grip strength or ability to get up from a chair at home?
Wen: These tests can be useful indicators of functional fitness, but should not be used as diagnostic tools when done casually at home. In research and clinical settings, grip strength is measured using specialized devices that provide standardized readings.
That said, the movements involved can offer a general sense of functional capacity. For example, someone may notice if it is becoming more difficult to open jars, carry objects or get up from a chair without using their hands.
Changes like these can signal decreased strength and may prompt a conversation with your healthcare professional.
Doctors sometimes incorporate simple functional assessments into routine care for older adults, especially when assessing mobility and fall risk. The goal is not just to measure, but also to identify opportunities to maintain or improve strength.
CNN: What are practical ways people can maintain or improve their strength as they age, especially if they have never done strength training before?
Wen: The encouraging news is that muscle strength can improve at virtually any age. Even people who begin resistance training later in life can gain strength and improve their functional capacity.
One approach is structured strength training. This may involve short exercises using free weights, resistance bands, weight machines, or bodyweight movements such as squats, wall push-ups, and step climbs. The goal is to challenge the main muscle groups so that they adapt and become stronger.
People can also incorporate strengthening movements into daily activities. Gardening, carrying groceries, climbing stairs, and repeatedly rising from a chair can engage the muscles that support mobility and independence.
For beginners, it’s often helpful to start gradually and focus on proper technique. Many people benefit from the guidance of a physical therapist, certified personal trainer, or structured community program designed for older adults. The goal is consistency rather than intensity at first.
Maintaining strength also depends on other factors. Balanced nutrition, adequate sleep and general physical activity contribute to muscle health. When combined, these strategies can help preserve strength and function long into people’s lives.
