If you aren’t aware of the absolute powerhouse that is Joan MacDonald, let us have the pleasure of introducing you. An inspiration to us all, Joan hadn’t even entered a gym until she was 70, but has since completely transformed her health and fitness through exercise.

Now, when she’s not busy being an all-round Instagram fitness legend (which is most of the time, to be honest) and promoting the far-reaching benefits of strength training, Joan helps other women embark on their own fitness journeys with her online training platform Train With Joan.

Because she knows first-hand how overwhelming starting to strength train can be, Joan’s workouts are designed to be hassle-free and easy to follow. And she often posts online about simple exercises that women can do anywhere to build functional strength; no gym required.

One such exercise is incline shoulder taps, which she notes on Instagram ‘might look like a simple gym move, but [are] one of the best things you can do if you’re tired of struggling to reach the top shelf or feeling “clicky” and stiff in your shoulders.’

‘This movement helps stabilise your joints, strengthens your deep core and makes everyday reaching and lifting feel so much lighter throughout your day.’

According to Joan, incline shoulder taps can help:

• Help ease stiff, ‘clicky’ shoulders by waking up the small stabilising muscles that protect your joints
• Build anti-rotational core strength, which can help you control your torso when you’re off-balance
• Improve your posture by strengthening the muscles that keep your chest open and shoulders back
• May reduce wrist strain by using an incline, making it much friendlier than floor planks
• Engage your core as you stabilise your body, helping with overall balance

Building strength is crucial for healthy ageing – but this exercise can help support your strength, stability and balance.

‘When I first started, I felt wobbly and I worried I’d lost that steady strength for good,’ Joan notes. ‘But I kept showing up, one tap at a time, and that’s what made the difference. You don’t need to be an athlete to start; you just need to decide that you’re worth the effort.’

• Start by standing with your feet hip-width apart and your hands on an elevated, stable surface. In the gym, you can use a bench, but if you’re at home, a countertop or wall can work.
• Step your feet back until your body forms a straight line from the crown of your head to your heels. Engage your core and gently squeeze your glutes.
• In a controlled motion, keeping your hips as still as possible, lift one hand to tap your opposite shoulder and pause for one second before returning to the start.
• Repeat on the other side.

Depending on your experience level, Joan recommends doing the following number of reps and sets:

• Beginner: 8-10 reps per side × 2 sets
• Intermediate: 10-12 reps per side × 3 sets
• Advanced: 12-15 reps per side × 3-4 sets

One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.

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Hannah Bradfield is a Senior Health and Fitness Writer for Women’s Health UK. An NCTJ-accredited journalist, Hannah graduated from Loughborough University with a BA in English and Sport Science and an MA in Media and Cultural Analysis.  She has been covering sports, health and fitness for the last five years and has created content for outlets including BBC Sport, BBC Sounds, Runner’s World and Stylist. She especially enjoys interviewing those working within the community to improve access to sport, exercise and wellness. Hannah is a 2024 John Schofield Trust Fellow and was also named a 2022 Rising Star in Journalism by The Printing Charity.  A keen runner, Hannah was firmly a sprinter growing up (also dabbling in long jump) but has since transitioned to longer-distance running. While 10K is her favoured race distance, she loves running or volunteering at parkrun every Saturday, followed, of course, by pastries. She’s always looking for fun new runs and races to do and brunch spots to try.