Viola Davis’ Workout and Diet Secrets After 50

Watching Viola Davis accept the Chairman’s Award at the NAACP Image Awards, I was captivated; not only by her presence, but by her visibly strong arms at 60. Naturally, I wanted to know what her training looked like. What shaped that discipline? How had she built AND maintained that kind of power through her 50s?

Her commitment to fitness wasn’t new. In a 2016 exclusive interview with SELF, Davis revealed the mindset behind her physique:

“You know they say 80 percent of losing weight is what you eat, and 20 percent is exercise? I got the 20 percent covered. If I have to be at work at five a.m., I will get up at three and work out. I run, I do weights. I’m very toned… I’m good as long as I’m healthy.”

The emphasis was never on chasing a body ideal. It was on health.

Which makes what happened next even more striking.

Years later, she revealed in interviews with MedlinePlus Magazine and AARP that despite working out consistently, Davis was surprised to learn she had been diagnosed with prediabetes — a condition that runs in her family.

Viola Davis Inspired Arm Workout:

What began as physical training for a role evolved into something far more personal: a long-term strategy for managing her blood sugar, protecting her health, and redefining what strength looks like in midlife.

The Shock of a Diagnosis

In an interview with MedlinePlus Magazine, Davis admitted she was “frozen and in shock” when she learned she had prediabetes. She considered herself healthy. She exercised. She wasn’t overweight. She thought she was doing everything right.

But diabetes runs deep in her family — her sisters, great aunt, and other relatives have type 2 diabetes. Looking back, she realised she had preconceived notions about the disease.

There’s a common myth that diabetes only affects people who “don’t take care of themselves.” Davis has pushed back on that stigma publicly.

As she told MedlinePlus, she worked out four to six times a week and watched what she ate — yet still faced the diagnosis. For her, the moment was both emotional and eye-opening.

From Role Prep to Real-Life Blueprint

When Davis trained to play General Nanisca in The Woman King, the goal wasn’t thinness but strength.

According to interviews with her trainer Gabriela Mclain in Harper’s Bazaar and POPSUGAR, the goal was strength and athleticism — not weight loss. To portray one of history’s fiercest African warrior leaders, Davis focussed on building muscle, endurance, and explosive power.

That distinction matters.

Muscle, especially after 50 improves insulin sensitivity and supports long-term metabolic health. What started as film preparation became a practical health strategy.

Inside Viola Davis’ Workout Routine

Her trainer Gabriela Mclain shared details of the routine in interviews with The New York Post, POPSUGAR, and Harper’s Bazaar.

Training Schedule

Three days a week
6 a.m. start time
One-hour sessions

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A post shared by Gabriela Moravcova Mclain 🇨🇿🇺🇸 (@gabrielamclain)

Weekly Breakdown

Monday: Cardio Kickboxing

Mclain told POPSUGAR that Mondays were focused on kickboxing style cardio — punches, kicks, and endurance arm work.

Wednesday: Heavy Strength Training

Strength days included heavy weights, medicine balls, leg work, upper body training, and core exercises.

Friday: Resistance & Lower Body Power

Resistance bands, ankle weights, and leg-focussed drills helped build speed and stability.

According to The New York Post, Davis also performed bicep curls, shoulder presses, lateral raises, tricep extensions, planks, mountain climbers, and bicycle crunches — ending each workout with stretching.

On off days, she added cardio sessions on her Peloton bike.

Her trainer described her discipline as unmatched, noting that the same intensity she brings to the screen shows up in every workout.

The Diet Shift: Education Is Freedom

In an interview with AARP, Davis acknowledged that diet was both “part of the problem, and part of the solution.”

She grew up eating fried chicken, dumplings, and rice — traditional comfort foods she didn’t realize could have long-term health consequences. Now, she makes intentional swaps, like cooking collard greens in chicken broth instead of fatty meats.

As she told AARP:

“We don’t have to accept those food choices that have been given to us in the past. When you are armed with education in terms of food and exercise, you begin to understand how to manage this disease.”

After her diagnosis, she began paying closer attention to:

Snacking habits

Eating on the go

Alcohol intake

Portion sizes

In her MedlinePlus interview, she explained that she didn’t even know she should be tracking her blood sugar or checking her A1C levels every three months — until she educated herself.

That knowledge, she said, was empowering.

What Her Film Diet Looked Like

According to reporting from The New York Post, during preparation for The Woman King, Davis followed a high-protein, plant-centric eating plan with six small, clean meals a day and consistent hydration.

The emphasis wasn’t restriction; it was structure, and that structure carried over into her long-term health management.

For the Afrogirlfitness community, plant-centric eating can still feel like home.

Here’s what that can look like:

Carbohydrates (Choose Complex, Fiber-Rich Options)- These provide steady energy when portioned intentionally:

Yam (African white yam)
Sweet potatoes
Plantain (especially boiled or roasted instead of fried)
Cocoyam (taro)
Brown rice
Fonio
Millet
Ofada rice
Whole-grain roti

The key isn’t eliminating carbs — it’s choosing slower-digesting, less processed versions and pairing them with protein and fibre.

Fiber-Rich Vegetables (Blood Sugar Supporters) – These help regulate glucose levels and support gut health:

Ugu (fluted pumpkin leaves)
Callaloo
Spinach
Bitter-leaf
Okra
Garden eggs (African eggplant)
Cabbage
Carrots
Ewedu
Scotch bonnet peppers (for flavour without sugar)

Cooking methods matter too — steaming, sautéing in olive oil, or using broth instead of heavy palm oil can make a big difference.

Plant Proteins & Legumes- These stabilise blood sugar and keep you full longer:

Black-eyed peas
Lentils
Chickpeas
Red kidney beans
Pigeon peas
Bambara beans
Groundnuts (peanuts, in moderation)

Think stews, bean porridges, and legume-based soups — just mindful of added oils and portion sizes.

Healthy Fats (Use Intentionally)- Fats aren’t the enemy — excess and low-quality fats are.

Avocado
Olive oil
Small amounts of palm oil
Coconut (fresh, not overly processed)
Nuts and seeds

The Bigger Shift

This isn’t about erasing cultural food traditions. It’s about modifying preparation methods, balancing macronutrients, and being aware of portions.

You can still eat:

Jollof rice
Egusi
Rice and peas
Fried plantain

But maybe:

Increase the vegetable ratio.
Reduce the oil.
Add more protein.
Control the carb portion.

Cultural pride and metabolic health can coexist.

Her Psychological Shift at 53

Speaking to AARP, Davis reflected on how differently she views her health now compared to her 20s.

“In my 20s, I didn’t care about my health,” she said. “But at 53, I realized there was certain work I had to do — it’s necessary, and I feel empowered.”

She often speaks about her daughter, Genesis, as motivation. Wanting to be present for her milestones reframed her priorities.

That emotional anchor helped transform discipline into consistency.

Breaking the Stigma

In her MedlinePlus interview, Davis emphasized that diabetes should not be stigmatized. There’s a harmful belief that people with the condition simply lack control or discipline.

Her story challenges that narrative.

Genetics matter. Awareness matters. Education matters. As she has said repeatedly: education is freedom.

Why Her Approach Is Still Relevant

The principles Davis adopted — resistance training, protein powered meals, hydration, and regular bloodwork — remain foundational for managing blood sugar and supporting long-term health.

What began as preparation for a film role evolved into a sustainable midlife wellness strategy. And that may be the most important transformation of all.