Janice Francis-Irwin, Team GB Karate Champion sits down with Melan Magazine to talk about the importance of women over 40 taking up fitness training to reverse the negative effects of ageing.

At the age of 18, Janice Francis-Irwin began her karate training. Decades later, she has numerous karate accolades under her belt, including two World titles, four European titles and multiple British and English Championships. It’s safe to say that Janice Francis-Irwin knows a thing or two about health and fitness.

Now in her 60s, Janice Francis-Irwin juggles her roles as a wife and mother alongside JFI Karate Academy, her very own dojo where she teaches all ages, as well as ladies-only self-defence sessions. Her story is an inspiring one, that sees her balancing personal goals with motherhood while dealing with adversity. Through it all, karate and health and fitness have been a constant in her life. She is keen to share the message that fitness training should be a part of everyone’s journey.

Below, she talks to Melan Magazine about how she came into the family business – karate, why she opened up her dojo and the importance of strength and training, particularly for women over 40.

What initially drew you to take up karate?

The influence of my family! Four of my siblings represented our country and became national champions with international medals. They trained under Sensei Ticky Donovan OBE, the national coach, who led a highly respected karate association known for producing many outstanding athletes in sport karate.

Growing up, I had the privilege of watching these high-level students train and compete. Their dedication, skill and success inspired me, and I quickly fell in love with the sport.

At the time, I was already a competitive athlete, excelling in netball, athletics and basketball. As someone who was driven to achieve at a high level, I was motivated to follow in my siblings’ footsteps and challenge myself in karate. The combination of family influence, exposure to elite performers and my own competitive nature made karate a natural path for me.

What did it feel like competing at the highest level in the world?

Travelling the world with talented, dedicated athletes who shared the same goals created a unique bond. It was an exhilarating experience! We became like a family, supporting each other through every challenge and celebrating every success together.

What made it so rewarding was knowing how much hard work, both technical karate lessons and fitness across a range of disciplines, had gone into each competition. The weeks, months and years of training would all come down to a single day. Uniquely for me, I was still working through my grades, initially being selected for the Women’s Team as a brown belt, winning my first European Team Gold!

Having the opportunity to perform at your full potential on the world stage was an incredible feeling. Being surrounded by people striving for excellence pushed all of us to raise our game. Success really did breed success.

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What made you decide to open up your own karate academy?

At first, it was just because of the opportunity. My husband [Weininger Irwin], who was the first-ever winner of Gladiators, and I had acquired a fitness and dance studio in East London. As part of our scheduling, my husband suggested I start a club. This was an exciting new challenge I had not anticipated, as at that time I had just taken a break from my career to be in a position to spend quality time with our growing family. I was managing our studio, still teaching multiple fitness classes and was pregnant with our third child!

In adding teaching karate to my repertoire, I found my purpose. To inspire and nurture others through karate and fitness! I am driven to help individuals achieve their full potential, whether that is to enjoy regular, effective, impactful activity or become World Champions.

Why is offering self-defence sessions for women important to you?

Offering self-defence sessions for women is deeply important to me because I have experienced life from many perspectives: as a sister who grew up among brothers, a student at a girls’ school, a young woman navigating relationships, a professional working alongside men, a wife and a mother of four, including two daughters.

As a woman, I know the value of confidence, resilience and self-belief.

Karate has given me all of these, helping me overcome injuries, setbacks, the challenges of raising a family and, more recently, the emotional impact of separation after a 27-year marriage. I want other women to gain the same strength, confidence and sense of empowerment through self-defence.

What’s the most popular reason women give for attending your classes?

There tends to be a thread that runs through the reasons women particularly want to learn karate with me. I find it is a combination of self-protection, confidence-building and getting fit in my supportive environment that tends to be the most popular reason.

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Why is cardiovascular exercise alone insufficient?

It’s recognised that women over 40 lose muscle mass every decade through a process called sarcopenia.

What do they need to do?

Karate training develops power, technique and muscular endurance. Being a fitness instructor, as part of my training system, I also incorporate resistance and strength training, focusing on major muscle groups, especially the legs, hips, back and core. This is particularly important for women over 40.

How is good mental health linked to physical health, and how can the dojo support this?

Good mental health and physical health are inseparable.

Throughout my career, I have learned that the body and mind constantly influence each other. When I am mentally strong and emotionally balanced, I train better, recover better, make better decisions, am more resilient and more capable of handling the challenges life throws at me.

Equally, because I exercise regularly and engage in purposeful physical activity, in particular weight-bearing exercise beyond my 40s, I understand this creates positive changes in my brain chemistry that support mood, confidence, resilience and overall wellbeing.

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In my karate career, I experienced first-hand that success was never just about physical ability. Every competition required focus, emotional control, confidence, discipline and the ability to manage pressure. Some of the toughest battles were not on the tatami but within my own mind.

The dojo is uniquely positioned to support both mental and physical health because it offers much more than exercise. It provides structure, routine, community, purpose, mental and physical challenges, and a sense of belonging.

What are the biggest three lessons that your life in karate has taught you?

I have been successful in many activities in life, but karate has taught me that:

1. Discipline creates freedom. Consistent effort over time has helped me achieve more than just having talent.
2. Humility is strength. There is always more to learn. Growth begins when you stay open to learning!
3. Perseverance overcomes obstacles. Resilience, patience and the willingness and ability to keep going have often been the difference between success and failure.

To that lady who wants to train, but is unsure, what would you say to her?

You have one life, it’s yours, live it! Go for it! With no challenge, there will be no change. Believe, and you will succeed!