“At 79, I’d rather set up a squat that needs help from the bank,” joked the inspirational figure who has graced the cover of fitness magazines, proving it’s never too late to make positive changes. “Strength isn’t just about lifting weights, it’s about living a full and safe life,” she explained in an earlier Instagram post. “We don’t just train for strength, we train for independence,” she added.
Of course, the benefits of exercise as we age are well documented. Short-term results of exercise include improved sleep duration and quality, better mental health, and reduced blood pressure the long-term effects of keeping it consistent include better heart health, less unwanted body fat and even better protection against dementia. Sounds good? Try Joan’s workout below.
Joan MacDonald’s Full Body Workout for the Wise
- Medicine Ball Russian Twists – 3 to 4 sets of 16 to 20 reps
- Abdominal hip lifts – 3 to 4 sets of 16 to 20 reps
- Smith Machine Front Squat to Box – 3 sets of 8 to 10 repetitions
- Cable bar pulldowns – 3 sets of 10 to 12 repetitions
Training distribution
Joan is an experienced gym-goer these days, so if you’re just starting your own journey to longevity, feel free to reduce the number of sets and reps in this plan until you can fully complete it. Starting with weighted Russian twists, work on the core. This is important for balance and stability, especially as we get older. Next, the abdominals and obliques are reloaded during the hip lifts, along with the glutes, hamstrings, and quads, strengthening your foundation for weight-bearing and walking comfortably.
Smith machine front box squats are a sensible idea for more mature muscle builders because the box provides an elevated platform and puts less stress on the knees. To start, practice this move completely without a barbell and only add weight when you’re comfortable with the form. The steady path and relative safety of the barbell when placed on a smith machine will serve you well here. Then, if you can, try to pause at the bottom of the squat for more muscle tension and activation.
Last but not least in this workout are lat pulldowns, which target the large latissimus dorsi muscles, also known as ‘wings’. This move also strengthens your shoulders and biceps as you drag the weight, but make sure you focus on contracting the back muscles at the bottom of the pull.
Of course, any new fitness regimen will depend on your starting level of physical fitness, so always seek the advice of a medical professional before making any major changes. But for those willing to reach the next level, the benefits are there for the taking. “Strength after age 50 doesn’t happen by accident,” Joan explains. “But it will happen if you keep moving. Let’s go.”
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