In 30 seconds
- In 139,691 people from 17 countries, every 5 kg less grip strength was associated with a 16% higher risk of death from any cause.
- Doing muscle-strengthening activities was associated with 15% lower mortality, with the greatest benefit at about 30-60 minutes a week.
- In a 6-month trial with people over 60, omega-3 increased thigh muscle volume by 3.6% and grip strength by 2.3 kg compared with the control group.
- Dehydration reduced strength by about 2% and power by about 3% in the studies. The reference is not to lose more than 2% of your body weight in water.
Being strong is associated with living longer, and you do not need to spend hours training. In 16 cohort studies, strength training was associated with around 15% lower mortality 2. The greatest benefit was seen with about 30-60 minutes a week 2. Add to that enough protein, your omega-3 and good hydration at every session.
The PURE study
For every 5 kg less strength in your grip
What your grip strength says about you
The PURE study measured grip strength, the force you use when you squeeze your hand, in 139,691 people from 17 countries and followed them for a median of 4 years 1. Every 5 kg less strength was associated with:
- a 16% higher risk of death from any cause;
- a 17% higher risk of cardiovascular death.
In addition, grip strength predicted mortality better than systolic blood pressure 1. These are associations; they do not prove cause and effect. But they point in a clear direction: your strength says a lot about your health.
Strength training a week
Minutes of strength training a week: where most benefit was seen
How many minutes of strength training a week
A meta-analysis brought together 16 cohort studies, which followed groups of people for years. Doing muscle-strengthening activities was associated with a 10-17% lower risk of mortality, cardiovascular disease, cancer and diabetes 2. For mortality from any cause, about 15% lower 2.
Two practical details from the same study 2:
- You do not need much: the greatest risk reduction was seen with about 30-60 minutes of strength training a week. With more time, the effect is unclear.
- Better combined: strength plus aerobic exercise was associated with 40% lower mortality from any cause than doing neither.
The World Health Organization turns this into a recommendation: strength training on 2 or more days a week, at moderate or greater intensity and working all the major muscle groups. From 65 onwards, balance and strength on 3 or more days a week as well, to prevent falls 3.
| Habit | Reference | Source |
|---|---|---|
| Strength | 2 or more days a week, working all the major muscle groups | WHO |
| Balance and strength, from 65 | 3 or more days a week | WHO |
| Time spent on strength | The greatest benefit was seen with 30-60 minutes a week | Momma et al., 2022 |
| Omega-3 | 250 mg of EPA and DHA a day | Regulation (EU) No 432/2012 |
| Water | Do not lose more than 2% of your body weight when you exercise | ACSM, 2007 |
Sources: WHO (Bull et al., 2020), Momma et al., 2022, Regulation (EU) No 432/2012 and ACSM (Sawka et al., 2007).
Two sessions of 20-30 minutes already put you within the range of the studies. If you want a plan, you will find it in the guide to training after 40. And if you are concerned about losing muscle with age, we tell you about it in sarcopenia.
Protein and creatine: muscle needs feeding too
Training is the signal; food is the building material. For protein, European legislation recognises these two claims 4:
- Protein contributes to a growth in muscle mass.
- Protein contributes to the maintenance of muscle mass.
A varied and balanced diet and a healthy lifestyle are important.
How much you need depends on your weight and age; you can work it out with the protein calculator.
Creatine has two authorised claims related to exercise. The first is for adults doing high-intensity exercise 4:
Creatine increases physical performance in successive bursts of short-term, high intensity exercise. The beneficial effect is obtained with a daily intake of 3 g of creatine.
And from 55 onwards it has its own claim 5:
Daily creatine consumption can enhance the effect of resistance training on muscle strength in adults over the age of 55.
Its conditions: 3 g of creatine a day and resistance training at least three times a week, for several weeks, at a minimum of 65-75% of your one-repetition maximum 5.
Omega-3: heart, brain, vision and a line of research in muscle
Long-chain omega-3, EPA and DHA, has three authorised claims in the EU 4:
- EPA and DHA contribute to the normal function of the heart, with a daily intake of 250 mg of EPA and DHA.
- DHA contributes to maintenance of normal brain function, with a daily intake of 250 mg of DHA.
- DHA contributes to the maintenance of normal vision, with a daily intake of 250 mg of DHA.
In muscle, the research is more recent. In a trial with 60 healthy people aged 60 to 85, 6 months of omega-3, compared with corn oil 6:
- increased thigh muscle volume by 3.6%;
- raised grip strength by 2.3 kg;
- and improved maximal strength by 4%.
The dose was high: 1.86 g of EPA and 1.50 g of DHA a day 6. We summarise the other trials in omega-3 and muscle.
Omega-3 is also studied in other areas, such as blood markers of inflammation, in a meta-analysis of 68 trials with 4,601 people 7.
Hydration and strength
What dehydration took away, roughly
Hydration: strength training, well hydrated
Water counts for muscle too. The American College of Sports Medicine (ACSM) sets the goal of drinking enough not to lose more than 2% of your body weight through lack of water while you exercise, because beyond that point exercise suffers 8. For a person weighing 75 kg, that is 1.5 kg.
And strength? A review of studies found that dehydration consistently reduced 9:
- strength, by about 2%;
- power, by about 3%;
- high-intensity endurance, by about 10%.
The same ACSM document notes that, in some situations, drinks with electrolytes and carbohydrates have advantages over water alone 8. For hydration during your workouts, in the heat or in everyday life, there is our Nitrus Isotonic, with 5 electrolytes (sodium, potassium, calcium, phosphorus and magnesium) and all 13 vitamins at 100% of the reference value, caffeine-free. Each 25 g serving in 400-500 ml of water provides about 195 mg of sodium and 148 mg of potassium.
Riboflavin (vitamin B2), vitamins B6, B12 and C, niacin, pantothenic acid and folate contribute to the reduction of tiredness and fatigue 4. To work out how much fluid you lose in sweat, use the hydration calculator.
More on longevity
At NG Advanced, our other supplement range, we tell you what the evidence says about supplements for longevity.
Safety
- Creatine and protein: if you have kidney disease, check with your doctor.
- Omega-3: if you take anticoagulants or other medication, check with your doctor. It is not recommended during pregnancy or breastfeeding unless advised by a professional.
- Pregnancy or regular medication: before adding any supplement, check with your doctor.
Our omega-3 and our Nitrus
Our Anchovy Omega-3 provides 540 mg of EPA and 360 mg of DHA in 3 softgels, more than three times the 250 mg reference, with anchovy oil and vitamin E. Together with Nitrus and creatine, you will find it in the Essentials Pack.
Frequently asked questions
Is muscle strength linked to longevity?
Yes, in population studies. In 139,691 people from 17 countries, every 5 kg less grip strength was associated with a 16% higher risk of death from any cause, and it predicted mortality better than systolic blood pressure.
How much strength training is recommended a week?
The WHO recommends working on strength on 2 or more days a week. In a meta-analysis of 16 studies, the greatest reduction in mortality risk was seen with about 30-60 minutes of strength training a week.
Does omega-3 help muscle in older people?
It is a promising line of research. In a 6-month trial with 60 people aged 60 to 85, omega-3 increased thigh muscle volume and grip strength compared with the control group, at doses of about 3.4 g a day.
Does dehydration affect strength?
Yes. In a review of studies, dehydration reduced strength by about 2%, power by 3% and high-intensity endurance by 10%. The American College of Sports Medicine advises not losing more than 2% of your body weight when you exercise.
Sources
- Leong DP, Teo KK, Rangarajan S, et al. Prognostic value of grip strength: findings from the Prospective Urban Rural Epidemiology (PURE) study. Lancet. 2015;386(9990):266-273. View publication
- Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022;56(13):755-763. View publication
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451-1462. View publication
- Commission Regulation (EU) No 432/2012 establishing a list of permitted health claims made on foods. View publication
- Commission Implementing Regulation (EU) 2017/672 of 7 April 2017 authorising a health claim relating to creatine. View publication
- Smith GI, Julliand S, Reeds DN, Sinacore DR, Klein S, Mittendorfer B. Fish oil-derived n-3 PUFA therapy increases muscle mass and function in healthy older adults. Am J Clin Nutr. 2015;102(1):115-122. View publication
- Li K, Huang T, Zheng J, Wu K, Li D. Effect of marine-derived n-3 polyunsaturated fatty acids on C-reactive protein, interleukin 6 and tumor necrosis factor α: a meta-analysis. PLoS One. 2014;9(2):e88103. View publication
- American College of Sports Medicine; Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390. View publication
- Judelson DA, Maresh CM, Anderson JM, et al. Hydration and muscular performance: does fluid balance affect strength, power and high-intensity endurance? Sports Med. 2007;37(10):907-921. View publication
Information based on published studies. It does not replace the advice of a doctor or registered dietitian. The results describe what was measured in each study, not the properties of any specific product.
