Being weak and unfit is not good for longevity
My wife forwarded me an Instagram post citing how different factors increase mortality rates:
- Hypertension: +20%
- Diabetes: +30%
- Smoking: +50%
- Being weak (vs. strong): +250%
- Having a low VO₂ max (bottom 25%): +400%
When I first saw that, I was blown away. I've always known strength and cardiovascular fitness are major drivers of longevity — but those percentages looked huge, so I dug into where they came from.
The CRF Data (Mandsager et al., 2018)
First: VO₂ max data from an Apple Watch or similar wearable is heavily biased. The real metric here is Cardiorespiratory Fitness (CRF), measured in a clinical setting.
The "low VO₂ max" figure tracks directly to a hazard ratio of approximately 5.0 in the Mandsager 2018 JAMA Network Open study — meaning the least-fit group was five times more likely to die than the most-fit.
- Being in the top 2.5% (elite) was associated with an ~80% lower mortality rate.
- The above-average group (50th–74th percentile) still had a ~39–47% lower risk.
Takeaway: every step up in fitness helps. Even "above average" confers major protection.
If you use an Apple Watch or similar tracker, aim for:
- ≥ 40 mL/kg/min → Good fitness
- ≥ 43 mL/kg/min → Very good fitness
Both levels align with the "above-average" band from the study.
Strength and Muscle
The "+250% mortality" figure comes from meta-analyses comparing the weakest to the strongest quartile. Technically that's a hazard ratio of ~2.5 — roughly a 150% increase in risk — but in influencer shorthand it gets described as "250%" for sensationalism.
Regardless, the pattern is clear. Here's a summary from pooled studies:
| Strength gain | Percentile move | Approx. HR | Mortality change |
|---|---|---|---|
| +10% stronger | One quintile higher | 0.90–0.95 | 5–10% lower risk |
| +30–40% stronger | Bottom → top quartile | 0.50–0.70 | 30–50% lower risk |
| +50% stronger / restored normal muscle | Sarcopenic → normal | 0.35–0.50 | 50–65% lower risk |
At EverStrongSF, clients commonly see 30–100% strength increases depending on the movement — exactly the range that research links to large drops in mortality risk.
Maybe Not Creatine Gummies
Creatine has strong evidence behind it, but gummy forms can degrade or under-dose over shelf life. SuppCo's lab testing found many gummies contained little or no active creatine. Stick with creatine monohydrate powder — I use Momentous.
Unsafe Lead in Some Protein Powders
I used to recommend Orgain Double Chocolate mainly for taste, but Consumer Reports now lists it under "consume less frequently" due to lead content. In August I switched to Transparent Labs, which rated in the "safe to consume frequently" category. Worth checking the Consumer Reports list yourself.
A Good NYT Piece on Strength Training
The New York Times ran a piece that hits every EverStrongSF principle:
- Build muscle in midlife — we do this daily.
- Slow the clock — see the data above.
- Lift beyond your comfort zone — exactly what we coach.
- Eat protein + carbs — at least 0.5 g protein per lb of ideal bodyweight.
- Don't rush recovery — fast-twitch fibers can need 4–10 days.
Bottom Line
Improving fitness — both strength and CRF — delivers some of the largest, best-documented reductions in mortality risk known to science.
You don't need to be an elite athlete. Just get above average and keep progressing.
Ready to Get Stronger?
Start with a free intro session at our San Francisco studio.