Reviewed by Dietitian Madeline Peck, RDN, CDN
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Key Points
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Most adults do not meet recommended guidelines for strength training.
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Researchers found that strength mattered even beyond overall activity levels.
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Strength training doesn’t require complicated workouts and supports healthy aging.
Over the past several years, strength training, also called resistance training, has risen in popularity—and for good reason. No longer are the weight racks reserved for bodybuilders and elite athletes; instead, lifting weights is now widely recognized as an important piece of overall health for everyone. In fact, there’s a large body of research that suggests regular muscle-strengthening activity supports bone health, preserves mobility and helps maintain independence as we age.
Despite the benefits, most adults still don’t meet the recommended guidelines for strength training, often citing barriers like lack of time, lack of access to equipment and uncertainty about where to begin.
But recent research suggests that building and maintaining strength may be even more important than previously thought—particularly for older women. And if you’ve ever wondered whether it’s worth carving out time for resistance training, these findings, published in JAMA Network Open, may offer compelling motivation.
How Was the Study Conducted?
To explore the links between muscular strength and mortality in older women, researchers conducted a prospective cohort study using data from the Objective Physical Activity and Cardiovascular Health in Older Women (OPACH) study, a sub-study of the long-running Women’s Health Initiative (WHI)—the largest women’s health prevention study ever conducted. The analysis included 5,472 women ages 63 to 99 who completed in-home baseline assessments between March 2012 and April 2014.
At baseline, participants were assessed on various health markers, including fasting blood tests, body measurements, resting blood pressure and physical function testing. Balance and mobility were evaluated using lower body performance assessments, otherwise known as a short physical performance battery. Researchers measured muscle strength using a grip strength test and chair stands.
Participants also completed a timed walk, which researchers used to determine walking speed and overall cardiorespiratory fitness. To capture daily movement patterns, individuals wore an accelerometer (a wearable device that detects movement) for seven days to measure levels of normal physical activity versus sedentary behavior.
In addition, researchers collected data on demographics, lifestyle factors, existing health conditions and estimated lean body mass to account for possible impacts on results. Mortality outcomes—whether or not death occurred—were tracked annually up until 2023 through multiple sources, including health questionnaires, the National Death Index and medical records.
What Did the Study Find?
Over the follow-up period of about eight years, researchers found that the two strength tests—grip strength and chair stand time—were significantly associated with lower risk of death among study participants.
Women with greater grip strength and faster chair stand times had a lower risk for all-cause mortality compared to those with lower strength levels. It’s important to note that these results were still significant even when researchers considered factors like age, race, ethnicity, body mass index, chronic health conditions, inflammation levels and baseline physical activity versus sedentary time.
One of the most important observations researchers made was that the positive relationship between strength and longevity remained even among women who did not meet aerobic exercise guidelines, regardless of age, race or ethnic background. In other words, this is an exciting result because it demonstrates that muscle strength itself—not just overall physical activity—appeared to play an independent role in supporting long-term health outcomes.
How Does This Apply to Real Life?
Historically, aerobic exercise—otherwise known as cardio—has taken center stage when it comes to health and longevity. While cardio remains important for heart health, these findings point to the fact that muscular strength, built and maintained through resistance training, deserves equal attention, especially when it comes to supporting healthy aging.
The results from this study found that strength was linked to longevity even after accounting for overall physical activity levels, meaning that resistance training and muscle strength may offer benefits beyond simply moving more. And even if you’re not currently meeting aerobic exercise guidelines, these results show that incorporating strength-building exercises into your routine could still support long-term health.
If you’re new to strength training, or exercise in general, and feel overwhelmed about where to begin, don’t fret. Here are a few tips to help you get started.
Start Slow and Focus on Form
Building a consistent resistance training habit starts with taking it slow. Prioritizing proper form and manageable workouts can make the process feel more approachable, sustainable—and even enjoyable.
Integrate Different Forms of Resistance Exercise
Contrary to popular belief, strength training doesn’t require complicated gym routines or heavy weights. Bodyweight exercises like squats, glute bridges and pushups are great starting points. From there, integrating resistance bands or light dumbbells can help continue building and maintaining muscle.
Set a Realistic Schedule
The American College of Sports Medicine recommends including muscle-strengthening activities at least two days per week. Setting a realistic schedule for yourself is helpful in turning this recommendation into effective, manageable sessions.
Don’t Forget About Nutrition
How you nourish yourself has a major impact on your body’s ability to maintain and build muscle. A balanced diet helps fuel workouts and supports muscle health. And while protein often gets the spotlight when it comes to resistance training, it’s important to remember that other nutrients—like healthy fats and carbohydrates—matter too.
Plan for Recovery
Starting a new strength-training routine can be exciting, but make sure you schedule time for rest and recovery, too. Scheduling rest time between sessions and supporting your body with recovery nutrition helps your muscles repair and adapt.
Our Expert Take
The takeaway from this recent study published in JAMA Network Open is simple but important: muscular strength may play an important role in supporting longevity. Adopting a regular strength training routine can feel daunting, especially if you’ve never tried it before. Luckily, it doesn’t have to be complicated. Starting with basic movements and gradually building consistency over time can help make strength training a manageable and sustainable part of a healthy lifestyle.
Read the original article on EatingWell