March 16, 2026
ByLynne Christensen,
Staff Writer
- Reviewed byRobert H. Shmerling, MD,
Senior Faculty Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
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Muscle-strengthening activities are recommended at least twice a week for adults of all ages. This is especially important for maintaining mobility and independence after age 60, as muscle mass naturally declines with age
Maintaining strong muscles may have the added benefit of extending life span, according to a study published in the February 2026 issue of JAMA Network Open. The analysis included over 5,400 women ages 63 and older who had enrolled in a larger study of physical activity and heart health. At the beginning of that study, participants underwent two common tests of strength in older adults: grip strength (how hard they could squeeze a measuring device) and chair stands (how long they took to stand up and sit back down five times without using hands or arms).
In this analysis, the authors found that each 7-kilogram increase in grip strength correlated to about a 15% lower risk of dying over the next eight years. The researchers also identified about a 9% lower risk for every six-second improvement in the time to do chair stands
Although this study only included older women, other studies have shown similar benefits in older men who maintained muscle strength
Image: © FatCamera/Getty Images
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