If you've ever thought, "I'm too old to get fit," Joan MacDonald is living proof that age really is just a number.

Today, millions of people around the world know Joan as one of the most inspiring women in fitness. Strong, confident and lifting impressive weights well into her late seventies, it's hard to believe that just a few years earlier she was struggling with her health, taking multiple medications and finding everyday activities exhausting.

Her story isn't about chasing six-pack abs or looking younger.

It's about taking back control of your health, building strength and proving that it's never too late to change your future.

For women navigating menopause, ageing and changing bodies, Joan's story is incredibly inspiring.

Who is Joan MacDonald?

Joan MacDonald is a Canadian fitness advocate and social media sensation who began her health journey at the age of 70.

Before making changes, Joan was living with:

• High blood pressure
• Acid reflux
• Swollen ankles
• Arthritis
• Excess weight
• Low energy
• Reduced mobility

Walking upstairs left her breathless and her doctors were increasing her medication. Joan herself has shared that she felt unhappy and worried about where her health was heading.

The moment everything changed

Like many women, Joan didn't wake up one morning full of motivation.

Her turning point came after a conversation with her daughter Michelle, a fitness coach.

Michelle challenged her mother to imagine what life would look like if nothing changed.

Rather than accepting declining health as a normal part of ageing, Joan decided she wanted something different.

She committed to improving her health one step at a time.

That single decision completely changed her life.

Joan MacDonald's incredible transformation

Over the following years Joan completely transformed her health.

She:

• Lost around 30kg (over 65 pounds)
• Built impressive muscle
• Improved her mobility
• Came off several medications under medical supervision
• Became stronger than she'd ever been
• Inspired millions of people around the world

Today she has millions of followers across social media and has become one of the world's best-known advocates for healthy ageing.

What does Joan MacDonald eat?

Joan doesn't believe in crash diets.

Instead, she focuses on eating enough protein to support muscle, balanced meals, whole foods and understanding her nutrition.

She has spoken about learning to track her food, increasing protein intake and building meals around nutritious ingredients rather than highly processed foods.

Her diet generally includes:

• Lean protein
• Eggs
• Greek yoghurt
• Chicken
• Fish
• Plenty of vegetables
• Fruit
• Healthy fats
• Complex carbohydrates

Rather than aiming for perfection, Joan focuses on consistency.

Joan MacDonald's workout routine

One thing Joan proves is that strength training isn't just for young people.

Her weekly routine centres around resistance training.

She regularly performs exercises including:

• Squats
• Deadlifts
• Hip thrusts
• Rows
• Chest presses
• Shoulder presses
• Pull-ups
• Core exercises

She also includes walking, stretching and mobility work to support overall health.

Why strength training becomes even more important after 40

Joan's transformation is backed by science.

After the age of around 30, adults naturally begin losing muscle mass, with the decline accelerating during menopause due to hormonal changes.

Less muscle can lead to:

• Slower metabolism
• Reduced strength
• Poor balance
• Increased risk of falls
• Reduced bone density
• Difficulty maintaining a healthy weight

The good news?

Research consistently shows that resistance training can help build muscle, improve bone health, support metabolism and enhance quality of life—even when started later in life.

Joan's journey is a powerful real-world example of these benefits.

What women over 40 can learn from Joan

You don't need to become a bodybuilder.

You simply need to start.

Joan's story reminds us that healthy ageing isn't about trying to look 25 again.

It's about giving your future self the best possible chance of staying active, independent and healthy.

Some of her biggest lessons include:

1. It's never too late

Joan didn't start at 20.

She started at 70.

That alone removes one of the biggest excuses many of us tell ourselves.

2. Muscle matters

Strength isn't just about appearance.

Building muscle supports metabolism, balance, bone health and everyday function as we age.

3. Protein becomes more important

Adequate protein helps preserve and build muscle, particularly during and after menopause.

Aim to include a quality protein source at every meal.

4. Small habits create massive change

Joan didn't transform overnight.

She improved one habit after another until those habits became her lifestyle.

5. Consistency beats perfection

You don't have to exercise seven days a week or eat perfectly.

Showing up consistently is what creates long-term success.

How you can start your own transformation today

Whether you're 45, 55, 65 or 75, there is always something positive you can do for your health.

Start with simple steps:

• Walk every day
• Eat more protein
• Include strength training two to three times per week
• Improve your sleep
• Drink more water
• Focus on whole foods
• Build habits you can actually maintain

Small improvements, repeated consistently, often produce extraordinary results over time.

You can also see how the Zing Wellbeing app can help you

How Zing Wellbeing can help

At Zing Wellbeing, we believe healthy ageing isn't about chasing perfection - it's about creating sustainable habits that help you feel stronger, healthier and more confident at every stage of life.

Inside the Zing Wellbeing App you'll find:

• High-protein meal plans
• Gut health recipes
• Strength workouts for all fitness levels
• Menopause support
• Wellness coaching
• Healthy recipes designed to nourish your body

Whether you're just starting your journey or getting back on track, remember Joan MacDonald's incredible message:

It is never too late to become stronger.

Frequently asked questions

How old was Joan MacDonald when she started exercising?

Joan MacDonald began her fitness journey at the age of 70 after experiencing declining health, excess weight and multiple chronic health conditions.

How much weight did Joan MacDonald lose?

Joan lost around 30 kilograms (more than 65 pounds) while building muscle and dramatically improving her overall health.

What type of exercise does Joan MacDonald do?

Her routine focuses primarily on resistance training, including compound exercises such as squats, deadlifts, rows and presses, alongside walking and mobility work.

Can you build muscle after 70?

Yes. Research shows older adults can still build muscle and strength through regular resistance training combined with adequate protein intake. Joan MacDonald's transformation is an inspiring real-world example of this.