Lifting for Longevity

By Josh Samsa, B.S. Exercise Science, ACSM Exercise Physiologyist

As we age, resistance training becomes one of the most powerful tools for maintaining health and independence. Research shows that regular strength training can improve bone density, muscle mass, mobility, balance, and metabolic health, including blood sugar control and A1C levels. It can also help reduce the risk of falls and support a higher quality of life as we age.

While everyone's strength journey is different, one thing is clear: maintaining and improving strength throughout life is strongly associated with better health outcomes and longevity. So how do you know if you're strong enough? My advice: there’s no such thing as being "too strong" for everyday life. If you can safely increase your strength without injury, keep going.

Recent research has highlighted two simple indicators of strength that are associated with healthy aging and longevity.

Indicators of Strength for Longevity

Grip Strength

Grip strength is one of the simplest and most researched measures of overall strength and healthy aging. Studies have found that lower grip strength is associated with a higher risk of functional decline, cardiovascular disease, and all-cause mortality.

While there is no universally accepted grip-strength target for longevity, many coaches use practical benchmarks of approximately 100 pounds for men and 80 pounds for women as general strength goals. More importantly, improving your grip strength over time is a positive sign that your overall strength is improving as well.

Plus, you always want to be able to open a jar of pickles on your own.

Leg Strength

Leg strength plays a critical role in maintaining mobility, independence, and fall prevention as we age. Whether you're climbing stairs, standing up from a chair, carrying groceries, or catching yourself from a stumble, strong legs help you move confidently through daily life.

Squats are one of the most effective exercises for building lower-body strength. I often tell my clients, "I can squat over 400 pounds. How easy do you think it is for me to stand up with just my body weight?" While I don't expect everyone to aim for a 400-pound squat, improving your squat strength can make everyday activities feel significantly easier.

The goal isn't necessarily to lift extreme amounts of weight—it's to build enough strength that daily tasks become effortless.

Lifting Recommendations

For most adults, aim to perform resistance training 2–4 days per week. Focus on all major muscle groups and gradually increase the challenge over time. A good guideline is to perform approximately 6–12 sets per muscle group each week, depending on your experience level and goals.

To improve grip strength, consider incorporating:

• Farmer's walks

• Dead hangs

• Deadlifts

• Rows

• Any exercise that requires you to hold and control weight

To improve leg strength, consider:

• Goblet squats

• Leg press

• Lunges

• Split squats

• Step-ups

The best program is one you can perform consistently. Start where you are, challenge yourself appropriately, and focus on gradual progress over time.

Good luck everyone—grip strong and squat often!

References

1. Leong DP, et al. "Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study." The Lancet, 2015.

2. Bohannon RW. "Grip Strength: An Indispensable Biomarker For Older Adults." Clinical Interventions in Aging, 2019.

3. American College of Sports Medicine (ACSM). Physical Activity Guidelines for Americans, 2nd Edition.

4. American Diabetes Association. "Exercise/Physical Activity in Individuals with Type 2 Diabetes: A Consensus Statement."

5. Westcott WL. "Resistance Training is Medicine: Effects of Strength Training on Health." Current Sports Medicine Reports, 2012.

6. Fragala MS, et al. "Resistance Training for Older Adults: Position Statement From the National Strength and Conditioning Association." Journal of Strength and Conditioning Research, 2019.