How strong are you? These tests may reveal women’s lifespan, says study

What if something as simple as how firmly you can grip an object or stand up from a chair could offer clues about how long you might live?

A new study suggests these everyday measures of strength may say more about women’s health and longevity than previously thought.

The strength tests that predict how long women live, study says

What the study found

Two simple strength tests may offer important clues about how long women live. Researchers found that muscular strength is a key marker of resilience, linked to both functional independence and longevity.

Published in JAMA Network Open, the study analysed data from 5,472 women aged between 63 and 99 years. It found that two common strength tests were strongly associated with a lower risk of death, even after accounting for physical activity, sedentary behaviour and other health factors.

More from Lifestyle

Importantly, the link held true even for women who did not meet recommended exercise levels, suggesting strength itself plays a distinct role in healthy ageing.

The two key tests

The study focused on a simple two-step assessment. The first is handgrip strength, and the second is the sit-to-stand test, where a person rises from a chair five times in a row.

Together, these tests give a snapshot of overall muscle strength and functional fitness. They are also easy to perform without specialised equipment, making them practical indicators of health in older adults.

Why strength matters?

Muscular strength is more than just a fitness goal. It supports everyday movement, balance and independence.

The study found that higher strength levels were consistently linked to lower mortality risk, regardless of activity levels or existing health conditions.

Maintaining strength may contribute to healthy ageing through pathways that are different from cardiovascular fitness. In other words, even if someone walks regularly, low muscle strength could still be a risk factor.

What the numbers show

The findings highlight how even small improvements in strength can make a difference.

For every 15-pound increase in grip strength, the risk of death dropped by 12%. Women with the highest grip strength had a 33% lower risk of death compared to those with the weakest grip.

The chair stand test showed a similar pattern. Faster performance was linked to better outcomes, with each improvement associated with a lower risk of mortality over the next eight years.

What experts say

“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,” said Michael LaMonte, a research professor of epidemiology and environmental health at the University at Buffalo’s School of Public Health and Health Professions, speaking to Upworthy.

Speaking to The Guardian, Dr. Ramit Singh Sambyal said grip strength reflects “total body strength, neuromuscular coordination and cardiovascular resilience”.

He added that patients with weaker grip strength often report fatigue, slower recovery and higher body fat, while those with stronger grip tend to recover faster and maintain better overall fitness.

How to improve grip strength

The good news is that grip strength can be improved with simple, consistent exercises at home. These do not require specialised equipment and can be added to daily routines.

Towel wringing or squeezing helps activate the forearm muscles. Twisting a wet towel in opposite directions can build strength over time.

Squeezing a tennis ball or even rolled socks for a few seconds and repeating it multiple times can improve hand endurance.

Carrying heavy household items, such as grocery bags or buckets, can also help. This is known as a farmer’s carry and is effective for building grip and arm strength.

Other simple movements include lifting objects using a pinch grip or doing wrist curls with light weights like water bottles or milk jugs.

The takeaway

The study adds to growing evidence that strength is a key part of healthy ageing. It shows that simple tests, such as grip strength and chair stands, can offer useful insights into long-term health.

For older adults, especially women, focusing on maintaining muscle strength may be just as important as staying active. Even small improvements can have a measurable impact over time.