Muscle Strength May Matter More Than Cardio for Women Over 60—Here's What the Science Shows

For women over 60, building and maintaining muscle strength may be just as critical to living longer as doing cardio workouts. A groundbreaking study of more than 5,000 women between ages 63 and 99, published in JAMA Network Open in February 2026, found that those with higher grip strength and faster sit-to-stand chair raise times had significantly lower death risk over an eight-year follow-up period.

Why Does Muscle Strength Matter More Than You Think?

The research, led by the University at Buffalo, discovered that the relationship between muscle strength and longevity held strong even after accounting for aerobic activity levels, sedentary time, walking speed, and inflammation markers. This is a major finding because it suggests that strength training deserves equal billing with cardio in public health recommendations for older adults.

"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," explains Michael LaMonte, research professor of epidemiology and environmental health at the University at Buffalo's School of Public Health and Health Professions. "Muscular strength, in many ways, enables one to move their body from one point to another, particularly when moving against gravity."

What Do the Numbers Actually Show?

The study quantified the mortality benefit with striking precision. For every 7 kilograms (approximately 15.4 pounds) of grip strength gained, women experienced an average 12% lower mortality rate over the eight-year period. When it came to chair stands—a test where participants rise from a seated position as quickly as possible—moving from the slowest time to the fastest time in 6-second increments corresponded to a 4% lower mortality rate.

Perhaps most importantly, women with higher muscle strength showed these longevity benefits even if they didn't meet the standard physical activity guideline of 150 minutes of moderate-intensity aerobic activity per week. This finding challenges the conventional wisdom that cardio is the primary driver of healthy aging.

Can You Build Strength Without a Gym Membership?

One of the most practical takeaways from this research is that expensive gym equipment isn't necessary. Researchers identified multiple accessible ways to build the muscle strength that matters for longevity:

• Conventional Equipment: Free weights, dumbbells, and weight machines remain effective options for building muscle strength in older adults.
• Bodyweight Exercises: Modified push-ups, wall presses, and knee bends require no equipment and can be done at home or in any space.
• Household Items: Soup cans, books, or other common household objects can serve as resistance tools to stimulate skeletal muscles.

"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," LaMonte notes. This democratizes strength training—you don't need a gym membership or expensive equipment to access the longevity benefits.

The study also found that body size didn't explain the relationship between strength and longevity. When researchers adjusted the strength measurements to account for body weight and lean body mass, the mortality benefit remained statistically significant. This means that building muscle strength matters regardless of whether you're petite or larger-framed.

Why This Matters Now More Than Ever

The timing of this research is significant. Women ages 80 and older represent the fastest-growing age group in the United States. As this demographic expands, the public health implications of maintaining muscle strength become increasingly urgent. The study represents the largest evaluation to date of muscle strength in relation to longevity specifically in women over 60, and it's the first to simultaneously account for physical activity levels, inflammation markers, and cardiovascular fitness when isolating the strength-longevity connection.

For older adults considering starting a strength-training program, LaMonte emphasizes the importance of safety. Those new to muscle-strengthening exercises should consult with a healthcare provider, physical therapist, or exercise specialist to ensure they're performing movements correctly and safely while working toward their strength goals.

The bottom line: if you're a woman over 60, the ability to rise quickly from a chair and maintain a firm grip may be more predictive of how long you'll live than your weekly running mileage. And the good news is that building this strength doesn't require a gym—just consistency and the right guidance.