At 60, Frances McLeod proved that a meaningful body transformation is possible at any age.

After spending most of her life focused on endurance-based fitness, "I ran multiple marathons, regularly took bootcamp-style fitness classes and Pilates," but was never committed to muscle building. That's what Frances McLeod told Women’s Health in an interview with Andi Breitowich.

The training approach that helped Frances McLeod change her body

At 57, Frances McLeod felt “stagnant and uninspired,” juggling a demanding travel schedule and menopause. At that time, she knew she must work for real transformation.

After witnessing a transformation in her sister-in-law, McLeod joined the personal training network, Ultimate Performance.

She admits, “I wanted a trainer I connected with on a personal level… I was ready for a teammate”. After finding the perfect coach, Frances McLeod began “strength training three days a week” and committed to focusing on consistency and form.

Her program centered on full-body workouts using a mix of free weights and machines. Compound lifts became her “bread and butter.” She also emphasized the mind-muscle connection while actively focusing on the muscle being worked during each movement.

At 58, McLeod had built enough muscle and confidence to compete in a bodybuilding competition. She noted, “Getting on stage in a bikini was not easy, but it was so empowering”.

At 59, she moved to a more structured routine. Currently, she trains “Monday, Wednesday, and Friday”. Her workouts generally follow 4 sets of 8 to 10 reps per exercise, occasionally dropping to 6 reps when lifting heavier weights.

Some of the key workout movements include lat pulldowns, glute bridges, and back squats. She mainly targets “muscle hypertrophy and strengthening my posterior chain”.

In addition to strength training, McLeod also does Pilates almost daily, incorporating reformer, chair, and mat work to improve core strength, muscle engagement, and mobility. While she no longer runs marathons, she averages about 15,000 steps per day and gets up her heart rate for at least 30 minutes, twice a week, using machines like the elliptical, rower, or treadmill.

According to her, “Discomfort is where the growth happens, it’s a sign I’m getting stronger”.

But what fuels her determination and Grit?

How Frances McLeod changed her nutrition for muscle building

In her 50s, Frances McLeod believed her diet was good until she understood, “I wasn’t consuming the right amounts or proportions of protein, carbohydrates, and fat”.

With guidance from her coach, Frances McLeod began to “count and balance macros at every meal and prioritize protein intake.”

She also reduced her dessert consumption and shifted toward a primarily fresh, whole-food diet. She credits this change with supporting both fat loss and muscle growth.

Moreover, Plain Greek yogurt is the bodybuilder’s go-to food, and she said it is “high in protein and makes an easy meal or snack”. Frances McLeod mixes her yogurt with protein powder and says it “creates a delicious, moussey treat when I’m craving something sweet”.

This dieting approach helped Frances McLeod to get “noticeable changes in my muscle growth and fat loss”.

As McLeod continues to train with the same disciplined mindset, she remains an example of strength, confidence, and transformation beyond the boundaries of age.

Written by

Supradeep Dutta

Edited by

Joyita Das