‘I used to hate exercise,’ journalist and presenter Sally Nugent admits to Women’s Health. ‘But now it’s part of my life, and I feel stronger than ever.’
So, what shifted? ‘Our focus has definitely changed,’ she says of her training with long-time PT Nicky McBurney, 52. ‘We’re not interested in spending hours in the gym or doing endless cardio anymore. Now, it’s about being strong, fit and healthy for the long term.’
Even if she wanted to spend hours in the gym, which as mentioned, she definitely doesn’t, Sally has little time to play with for workouts thanks to her demanding job presenting BBC Breakfast – where an unpredictable schedule is simply part of life on the red sofa.
Nicky McBurney
Sally with her long-time personal trainer Nicky McBurney
So, she’s got to use the time that she does have wisely, focusing on time-efficient exercises that deliver maximal results in minimal time.
Sally uses McBurney’s online training platform, Nicky’s Bootcamp, where ‘every workout is just 30 minutes, with progressive strength training at the heart of the programme, alongside cardio, core and mobility’, notes McBurney, whose own training – and teaching – have also shifted over the years.
‘Bootcamp 16 years ago was much more focused on punishing HIIT workouts, with some strength thrown in. Now, it’s predominantly strength training, designed with the needs of women over 40 in mind,’ she says.
‘Modifying as we get older isn’t giving up – it’s often the smartest way to keep moving. Our bodies change, so the way we train should change too – start with lighter weights and build from there,’ adds McBurney.
Strength training is truly one of the most transformative things women can do in midlife and beyond, she stresses. ‘We naturally lose muscle mass and strength with age, so regular resistance training is non-negotiable to help us maintain muscle, support our bones and joints, improve posture and stay strong and independent for the future.’
‘You don’t always need to push harder – training smarter and staying consistent can be the strongest thing you do.’
And you can start training smarter in as little as 10 minutes – as Sally and McBurney will confirm.
Below, find one of their favourite upper-body workouts that you can try now at home.
Sally Nugent’s 10-minute upper-body workout
How to do it: Perform each exercise for 40 seconds and rest for 20 seconds. Repeat the full circuit twice. Start with dumbbells that feel challenging but allow you to keep your form.
1. Shoulder press with pulses
- Hold your dumbbells at shoulder height.
- Press up.
- Lower to start point and pulse for 3.
2. Tricep skull crushers
- Lie on your back holding your dumbbells above your chest.
- Bend your elbows to lower the weights towards your hair.
- Straighten your arms to lift back up.
3. Rotating pull backs
- Hold your dumbbells in front of you with palms facing down.
- Pull your elbows back while rotating your palms.
- Return to start and repeat.
4. Chest press with pulses
- Lie on your back with your dumbbells at chest level.
- Press the weights up until your arms are straight, then lower back down with control.
- Pulse for 3 before returning to start.
5. Hammer bicep curls 
- Hold a dumbbell in each hand with palms facing in.
- Keeping your elbows close to your sides, curl the weights up to your shoulders before lowering slowly.
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.
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.