Strength Training More Important Than Walking for Older Adults

New research links greater muscle strength to lower mortality risk in women over 60.

Published on Feb. 28, 2026

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A recent study led by Dr. Michael LaMonte at the University at Buffalo found a strong correlation between higher muscle strength levels and a lower risk of death in women aged 63 to 99. The research highlights the importance of strength training, which has historically received less attention than aerobic activities like walking. Maintaining muscle mass is crucial for overall health, as it powers breathing, regulates blood sugar, and releases anti-inflammatory compounds. The study utilized simple tests like grip strength, sit-to-stand, and gait speed to assess strength, finding that women with greater strength demonstrated significantly lower mortality rates over an eight-year period.

Why it matters

This research underscores the vital role of strength in healthy aging, especially for women who experience rapid muscle loss during menopause. Traditionally, exercise recommendations have focused more on aerobic activities like walking, but this study suggests a need to prioritize strength training to maintain overall health and longevity.

The details

The study followed over 5,000 women aged 63 to 99 and found that greater muscle strength, as measured by grip strength, sit-to-stand tests, and gait speed, was strongly associated with a lower risk of death from any cause. Muscle is a vital organ that powers breathing, regulates blood sugar, and releases anti-inflammatory compounds called myokines. However, strength training has historically received less research attention than aerobic activities. The researchers note that both menopause and the natural age-related decline in muscle mass (sarcopenia) are inflammatory processes, highlighting the importance of maintaining muscle strength.

  • The study was published in JAMA Network Open in 2026.

The players

Dr. Michael LaMonte

The lead researcher on the study, who is affiliated with the University at Buffalo.

Bente Pedersen

The scientist who discovered myokines, the anti-inflammatory compounds released by contracting skeletal muscle.

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What they’re saying

“When women go through menopause and lose their body's own secretion of oestrogen, the loss of skeletal muscle mass increases rapidly. We typically see a change in their body composition, where they start losing muscle and holding fat in the belly area, particularly. That's not healthy.”

— Dr. Michael LaMonte, Lead Researcher (JAMA Network Open)

“Fat tissue tends to secrete chemicals called cytokines that are pro-inflammatory. There's quite a bit of evidence to present that, when skeletal muscle contracts, it secretes counterbalancing cytokines that are anti-inflammatory.”

— Dr. Michael LaMonte, Lead Researcher (JAMA Network Open)

What’s next

The growing body of evidence supporting the benefits of strength training may lead to a shift in future exercise recommendations, with a greater emphasis on prioritizing muscle health alongside aerobic activities.

The takeaway

This research highlights the vital importance of strength training, especially for older adults and women, in maintaining overall health and longevity. Focusing on building and preserving muscle mass can have far-reaching benefits beyond just physical function, including regulating blood sugar, reducing inflammation, and improving resilience against age-related decline.