The Fitness Factor That Predicts Longevity After 60

A recent study found that muscle strength is a strong predictor of longevity for women over 60.

Researchers at the University at Buffalo followed more than 5,000 women aged 63–99 for eight years and discovered that those with greater muscle strength had a significantly lower risk of death during the study period.

Muscle strength was measured using two simple tests commonly used in medical settings: grip strength and how quickly participants could perform five sit-to-stand chair rises without assistance. Women who performed better on these tests tended to live longer.

Importantly, the link between strength and longevity remained even after accounting for other factors such as overall physical activity, sedentary time, walking speed, and inflammation levels.

This suggests that strength itself — not just general activity — is an independent factor related to longer life.

The researchers emphasized that building and maintaining muscle strength should be considered just as important as aerobic exercise for healthy aging. Even people who do not meet recommended cardio guidelines may still gain longevity benefits from stronger muscles.

Key Takeaways:

1. Strength Matters More Than Many People Realize

The study reinforces that muscle strength itself — not just activity level — is strongly linked to longevity. Many people focus only on walking, swimming, or cardio, but strength capacity is a key marker of overall health as we age.

• Practical takeaway: Programs should intentionally include resistance, load, and muscle challenge, not just movement.

2. Functional Strength Is the Real Goal

Researchers used grip strength and the sit-to-stand test because they reflect real-life functional ability — getting out of chairs, climbing stairs, carrying groceries, and maintaining independence.Practical takeaway: 

Focus on functional movements like:

• Squats / sit-to-stands

• Push and pull movements

• Core stabilization

• Balance and stability

These movements translate directly to everyday life and independence.

3. Strength Training Is Critical for Adults Over 60

The longevity link became especially clear after age 60, when natural muscle loss (sarcopenia) accelerates. Maintaining strength can help reduce fall risk, support mobility, and improve overall resilience.

• Practical takeaway: Older adults should aim for regular strength-focused training multiple times per week, even if it’s moderate intensity.

This is exactly why programs like S’WET™ Silver are so valuable.

Specifically designed for active older adults who want to maintain strength, mobility, and endurance in a safe environment, the structured format of the Silver program prioritizes functional movements — squats, pushes, pulls, core stability, and balance — while using the natural resistance of water to build strength without the joint stress that can come with land-based training.

Because water provides 360° resistance, participants can challenge muscles through a full range of motion while also benefiting from buoyancy and support. This allows older adults to train strength, cardiovascular endurance, and stability simultaneously.

The result is a program that helps participants:

• Maintain muscle strength and functional independence

• Improve balance and mobility

• Train harder with less joint impact

• Stay active, confident, and resilient as they age

For older adults — especially women over 60 — muscle strength is a key indicator of longevity, and maintaining strength through resistance or strength training may significantly support healthy aging.

In other words, S’WET™ Silver isn’t just exercise — it’s a smart strategy for healthy aging.

JOIN US IN MAY FOR THE 2026 IAFTC!

Your next chance to get S'WET™ Silver trained is with S'WET™ creator Jenni Lynn Patterson LaCour and Lead Master Trainer Katy Coffey at the International Aquatic Fitness & Therapy Conference this May!

Be sure to register for the Post-Con event!

And check out all these workshops and opportunities to join us and the growing SQUAD at IAFTC 2026!

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