Why Strength is the Ultimate Predictor of Longevity

In the prior post we uncovered that muscle strength and metabolic health are the most impactful factors in extending not just your lifespan, but your Healthspan—the years you remain active, independent, and thriving. The science is clear:

• Stronger muscles mean greater mobility, lower disease risk, and fewer injuries as you age.
• Muscle loss accelerates after 50, making it critical to take action now.

So how do you measure your current state and get a baseline of where you are? These four simple strength tests can predict your longevity—and if you struggle with them, they provide a clear signal to take action.

1. The Sit-to-Rise Test (SRT)

What It Is

This test measures your ability to sit down on the floor and stand back up without using your hands, knees, or other assistance. It evaluates your leg strength, flexibility, balance, and core control.

Why It Matters

• A study in the European Journal of Preventive Cardiology found that lower SRT scores were correlated with higher mortality rates.
• Being able to get off the floor with ease means you're less likely to experience falls or injuries as you age.
• This is a full-body functional strength test, making it one of the best indicators of real-world mobility.

How to Do It

1. Stand upright in a clear space.
2. Sit down on the floor without using your hands, arms, or knees.
3. Stand back up in the similar way (without using your hands, arms or knees)
4. Scoring: Start with 10 points and subtract 1 point for each hand, arm, or knee used for support.

Age	Excellent (10 Points)	Average (8-9 Points)	Needs Work (<8 Points)
50-59	Can sit and rise with ease	Minor support needed	Struggles significantly
60-69	Can perform with little assistance	Uses 1-2 supports	Heavy reliance on support
70+	Can perform with little assistance	Requires some support	Very difficult or impossible

 

2. Grip Strength Test – 2 ways to Measure it

What It Is

The grip strength provides a quick assessment of the muscular strength in your hands and arms and your overall functional health.

Why it Matters

Grip strength is a proxy for total body strength. Studies have linked weak grip strength to higher risk of heart disease, cognitive decline, and early mortality in older adults. You can test it in two ways:

Option A: Using a Dynamometer (Most Accurate)

1. Purchase a hand grip dynamometer (widely available online)
2. Squeeze it as hard as possible
3. Compare your results to the table below

Option B: The Dead Hang Test (You need a Pullup Bar)

1. Find a pull-up bar
2. Hang from it as long as possible
3. Compare your time to the benchmarks below

Check the table for desired outcomes:

Age	Dynamometer – Excellent (kg)	Dynamometer – Average (kg)	Dead Hang – Excellent (sec)	Dead Hang – Average (sec)
50–55	40+ (Men), 30+ (Women)	32–39 (Men), 22–29 (Women)	15–30 sec	10–15 sec
56–60	38+ (Men), 28+ (Women)	30–37 (Men), 20–27 (Women)	10–20 sec	5–10 sec
61–65	35+ (Men), 25+ (Women)	28–34 (Men), 18–24 (Women)	5–15 sec	3–5 sec
66–70	30+ (Men), 20+ (Women)	25–29 (Men), 15–19 (Women)	5–10 sec	2–4 sec

Failing these tests? This is a clear warning sign for muscle loss and metabolic decline

3. Chair Rise Test – The Best Lower Body Strength Indicator

What It Is

This test measures leg strength, endurance, and functional mobility—all crucial for preventing falls and maintaining independence.

Why It Matters

Studies show that people who score low on this test are far more likely to struggle with daily activities as they age.

• It is simple: Strong Legs = Longer Lifespan

How to Do It

1. Sit in a chair (no armrests) with arms crossed over your chest.
2. Stand up and sit back down as many times as possible in 30 seconds.
3. Compare your reps to the benchmarks below.

Check the table for desired outcomes:

Age	Excellent (15+ reps)	Good (12-14 reps)	Needs Work (<12 reps)
50-59	15+	12-14	<12
60-69	14+	11-13	<11
70+	12+	10-11	<10

Bonus: One-Leg Stand Test – Balance as a Predictor of Longevity

What It Is

Balance is a major factor in fall risk—and falls are the #1 cause of injury-related deaths in older adults. If you can't stand on one leg for 10+ seconds, it's time to work on your stability.

How to Do It

1. Stand on one leg, arms relaxed at your sides or on your chest
2. Try to hold the position for as long as you can (at least 20 seconds)
3. Repeat on the other side

Age	Excellent (20+ sec)	Average (10-19 sec)	Needs Work (<10 sec)
50-59	20+ sec	10-19 sec	<10 sec
60-69	15+ sec	8-14 sec	<8 sec
70+	10+ sec	5-9 sec	<5 sec

Final Thoughts: The Strength Renew Solution

If you struggled with any of these tests, the good news is you can improve your strength starting today

🔹 Strength Renew 50+ is the perfect tool to help you regain and maintain muscle strength with its clinically backed muscle-preserving formula and its ebook and checklist

🔹 The Strength Renew 80/20 Guide to Longevity (included with your purchase) provides a minimal-effort exercise plan to regain strength in just minutes a day.

🔹 The next step? Don’t just read about longevity—act on it. Start Strength Renew 50+ today and take control of your future strength, health, and independence.