2015Lancet
Leong et al. (PURE)
139,691 adults, 17 countries
Every 5 kg lower grip strength meant 16% higher risk of death. Grip predicted death better than blood pressure did.
Find on PubMed ↗Research library · Strength & body
Muscle and strength: your armour for ageing
Muscle isn't just for looks. It's your biggest store for blood sugar, it protects your joints and bones, sends out healthy chemical signals, and decides whether you can still carry, climb and get up from the floor at 85.
Strong evidence+16%risk of death for every 5 kg weaker gripLeong 2015, Lancet, 139,691 people in 17 countries
−96%heart disease events in men who could do 40+ push-ups vs fewer than 10Yang 2019, JAMA Netw Open, 1,104 men
+174%strength gained in 8 weeks by people aged 90 and overFiatarone 1990, JAMA
01
The basics
Why muscle matters so much
Skeletal muscle makes up about 40% of your body weight in a healthy adult. After a meal, it soaks up most of the sugar from your blood, so more muscle means steadier blood sugar.
Working muscles release myokines, chemical messengers that reduce inflammation and act on the brain, liver, fat and bones. Pulling on bones also tells them to stay dense.
From about age 30, untrained adults lose 3–8% of their muscle each decade, and strength falls even faster after 60. This loss is called sarcopenia. The good news: muscle responds to training at every age, even in people over 90.
Muscle talks to your whole body
Working muscles release myokines and soak up blood sugar, sending signals that benefit the brain, bones, liver, fat and immune system.
02
How it works
How strength training builds muscle
1
Challenge
Lifting a heavy enough load strains muscle fibres and activates growth signals (mTOR).
2
Fuel
Protein from food supplies the amino acids, especially leucine, to repair and build.
3
Recover
Most building happens over the next 24–48 hours, during rest and sleep.
4
Adapt
Fibres grow thicker, nerves recruit them better, and tendons and bones get stronger.
03
Measure it
How to measure your strength
- Grip strength: a hand dynamometer (many pharmacies and gyms have one). Squeeze as hard as you can, best of three tries per hand.
- 30-second chair stand: arms crossed, count how many times you can stand fully up from a chair in 30 seconds. Under 12 in older adults suggests higher fall risk.
- Push-ups: how many in a row with good form. Women can start from the knees.
- Body scans: DEXA or bioimpedance scales estimate muscle mass, but strength tests are more useful day to day.
Try your number
LowBelow averageAverageStrong
1565
Rough bands for men aged 30–60. For women, subtract about 15 kg. Values fall gradually after 50.
04
What the research says
The key studies
2018BMJ
Celis-Morales et al.
502,293 UK Biobank adults
Weaker grip was linked to higher risk of death, heart disease, lung disease and cancer in both men and women.
Find on PubMed ↗2022Br J Sports Med
Momma et al.
16 studies
30–60 minutes a week of muscle-strengthening was linked to 10–20% lower risk of death, heart disease, cancer and diabetes. Combined with cardio, the benefit was larger.
Find on PubMed ↗2019JAMA Network Open
Yang et al.
1,104 male firefighters
Men who could do more than 40 push-ups had 96% fewer heart disease events over 10 years than those who managed fewer than 10.
Find on PubMed ↗1990JAMA
Fiatarone et al.
10 people aged 86–96
8 weeks of heavy leg training raised strength by 174% and improved walking speed.
Find on PubMed ↗2018Br J Sports Med
Morton et al.
49 trials, 1,863 people
Extra protein boosted gains from lifting up to about 1.6 g per kg of body weight a day, after which benefits levelled off.
Find on PubMed ↗05
Take action
How to get stronger
Two or three 30–45 minute full-body sessions a week capture most of the benefit.
- 1
Cover the 6 basic moves
Squat, hinge (deadlift), push (press-up), pull (row), carry (farmer's walk) and lunge or step-up.
- 2
Lift heavy enough
2–3 sets of 6–12 reps, stopping 1–3 reps short of failure. Light weights for many reps also work if you go close to failure.
- 3
Progress gradually
Add a little weight or a rep each week or two. Keep a simple log.
- 4
Eat enough protein
About 1.2–1.6 g per kg of body weight a day, spread over 3–4 meals with 25–40 g each.
- 5
Consider creatine
3–5 g a day is one of the best-studied supplements for strength, including in older adults.
A sample week
MonFull body A · 40 min
TueWalk / cardio
WedFull body B · 40 min
ThuWalk / cardio
FriFull body A · 40 min
SatActive outdoors
SunRest
06
Myth or fact
Common myths, checked
✕ MythLifting makes women bulky.
✓ FactWomen have far less testosterone. Lifting makes them stronger and leaner, and protects bone density through menopause.
✕ MythI'm too old to start.
✓ FactPeople in their 90s more than doubled their strength in 8 weeks. It's never too late.
✕ MythCardio is enough.
✓ FactCardio doesn't stop muscle and bone loss. You need both.
✕ MythYou need hours in the gym.
✓ FactBenefits in studies peaked at 30–60 minutes a week of strength work.
07
Questions
Frequently asked
Do I need a gym?
No. Bodyweight moves, resistance bands, a backpack with books or a pair of dumbbells can do the job at home.
How much protein per meal?
About 25–40 g, which is a palm-sized portion of meat or fish, a cup of Greek yoghurt plus nuts, or a large serving of tofu or lentils.
Is it safe with high blood pressure?
Generally yes, and it helps lower it. Avoid holding your breath while lifting and check with your doctor if it's very high.
08
Sources
References and related topics
- Leong et al. (PURE) (2015). Lancet. 139,691 adults, 17 countries. PubMed ↗
- Celis-Morales et al. (2018). BMJ. 502,293 UK Biobank adults. PubMed ↗
- Momma et al. (2022). Br J Sports Med. 16 studies. PubMed ↗
- Yang et al. (2019). JAMA Network Open. 1,104 male firefighters. PubMed ↗
- Fiatarone et al. (1990). JAMA. 10 people aged 86–96. PubMed ↗
- Morton et al. (2018). Br J Sports Med. 49 trials, 1,863 people. PubMed ↗