Researchers at the University of Michigan who have been carrying out a study have found that strength levels could be an essential element when extending lifespan. The team found that people who had low muscle strength had a 50% greater chance of an earlier death than those who had a stronger grip – worrying statistics indeed.

The result shows that maintaining good muscle strength during one’s lifespan, and particularly during later life, couldn’t be more important when it comes to ageing independently and increasing longevity.

The Importance Of Grip Strength

It is believed that grip strength is a useful predictor of longevity and overall health. In fact, it could even possibly more a more effective measurement than more commonly-used forms of measurement such as muscle mass which are currently relied on by doctors. It is actually fairly easy to measure grip, since the only requirement is a basic test during which the patient squeezes a dynamometer which measures their strength in terms of kilograms.

As part of the research, data was analysed which had been collected from over 8,000 women and men of the age of 65 years or older. Their strength level was determined by cut points, and “muscle weakness” was classified as anyone whose hand-grip strength was under 22 kg for a woman or 39 kg for a man.

Using this criteria, 46% of participants were found to be “weak” – a huge difference from other research carried out which showed that around 10%-13% of people fell into this category and were therefore at greater risk of an earlier death.

This finding placed an emphasis on the importance of grip strength measurement as a tool for doctors to use on their patients to determine their likelihood of developing medical issues in the future, even if they had not yet shown any other indicator of suffering from an age-related health problem.

The Swedish Study

Another study into muscle strength and lifespan which was carried out in Sweden also appears to back up these findings. Tracking over a million Swedish teenage boys over the course of 24 years, this research revealed that the boys who had lower muscle strength at the beginning of the survey had a greater chance of dying early. In fact, the impact of having low levels of muscular fitness was shown to be similar to other known risk factors linked to early death like hypertension and obesity.

During the 24-year-long study, 2.3%, or 26,145 of the participants died. Most died because of accidents, with suicide the next common cause followed by cancer, then heart disease followed by strokes. It was proven that those teenagers who had a higher than average muscular strength when beginning the study were at a 20%-35% reduced risk of dying early from cardiovascular disease and any other causes including suicide. They were also as much as 65% less likely to suffer from psychiatric problems like depression or schizophrenia which could also contribute to an earlier than average death. Conversely, teenagers who had low muscular strength were at greatest risk of death before the age of 55.

The Importance Of Physical Activity

Both studies revealed that participating in regular physical activity at all ages prevents young people from developing medical problems later in life while also boosting well-being, mental health and ability to concentrate on tasks and activities. By maintaining an active regimen of strength training, it’s possible to remain healthy regardless of your age, however anyone who has concerns about their grip strength can try specific exercises which will work on the forearm muscle groups. There are also tools available which have been designed specifically to build up strength which can also be useful. By staying strong and keeping moving, it’s possible to live longer and better – well into old age.

How To Build Strength

Building strength is something which can only be achieved by implementing a regular exercise regime. There are several key things to bear in mind when embarking on such a programme.

• Keep to low rep ranges – it is more effective when it comes to gaining strength to lift in low rep ranges (1-5 reps). When you work at this range, your body will recruit its muscle fibres efficiently for better strength overall.
• Track your progress – it’s important to continue to build on your load over time in order to continue to build strength.
• Nutrition is key – adequate fuel is important to reach your strength goals. Eating a balanced diet and refuelling with carbs and protein is vital for energy and muscle growth.
  Stick to a simple routine – classic exercises like bench presses and squats maximise your muscle recruitment
• Get enough rest – rest for 3-4 minutes between each set of exercises so your body can recover and recharge. Also, make sure to have sufficient sleep between workout sessions.
• Don’t allow form to suffer – over time, it’s easy to fall into bad habits and this could cause injury or poor results. Stay on top of your proper form.M/li>
• Do compounds – exercises which work more than one muscle at once triggers better muscle growth.
• Use barbells – this allows you to lift much heavier weights and to trigger better muscle growth.
• Increase frequency of training – as you get fitter, start to exercise more frequently.
• Stay consistent – an ongoing programme of training paired with good nutrition is the key to success.
• By putting in place a regular routine and sticking to it as well as living a healthy lifestyle, your muscles will grow stronger and you’ll give yourself the best chance of living a long and healthy life.

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