A new study published in JAMA Network Open has revealed that muscular strength is a singular key to longevity for women aged 63 to 99, reducing their early death risk by over a third.

Unlike previous research that failed to separate strength's effects from aerobic fitness and activity levels, this study analyzed data from 5,472 women and controlled for factors like health, age, exercise habits and daily physical activity.

All participants were tracked for long-term health, with regular strength and fitness assessments during the research period.

Researchers measured the women's grip strength with a dynamometer and lower-body strength via a 5-times-sit-to-stand test, and tracked their mortality for about eight years.

They found that stronger women lived longer, even when excluding those who died within the first five years to avoid skewed results.

What's striking is that the required strength is not extreme: the strongest women had an average grip strength of 24kg, a little below the overall female average.

Experts note that the study, though it only proves a close link instead of direct causation and focuses solely on women, still underscores strength as an independent factor for healthy aging.

You can assess your physical strength through simple at-home DIY tests: a dead hang or a dynamometer can measure your grip strength, while a timed chair stand test can evaluate your lower-body strength.

Researchers recommend integrating strength training with aerobic exercises such as walking, since both yield unique physiological benefits for the human body.

When practiced together, these two forms of exercise deliver the optimal chance to sustain long-term physical health and extend lifespan for people across all age groups.