{"id":666957,"date":"2026-03-19T14:09:25","date_gmt":"2026-03-19T14:09:25","guid":{"rendered":"https:\/\/www.europesays.com\/us\/666957\/"},"modified":"2026-03-19T14:09:25","modified_gmt":"2026-03-19T14:09:25","slug":"gladiator-sabre-shares-the-3-simple-exercises-that-everyone-needs-for-lifelong-strength","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/666957\/","title":{"rendered":"Gladiator Sabre shares the 3 simple exercises that everyone needs for lifelong strength"},"content":{"rendered":"

When it comes to strength training<\/a>, the Gladiators know more than most. Sabre<\/a>, aka Sheli McCoy, has been training for 13 years as both a CrossFit<\/a> and Olympic weightlifting athlete. She\u2019s represented Scotland and competed internationally and, in 2025, she took part in the Weightlifting World Championships.<\/p>\n

Of course, such achievements require hours and hours in the gym. But McCoy is keen to point out that it\u2019s training smarter, not harder, that gets results. <\/p>\n

\u2018Getting healthier isn\u2019t just about doing more \u2013 sometimes it\u2019s about doing less and doing it better,\u2019 she told The Sun<\/a>. <\/p>\n

Below are her three non-negotiable upper-body moves for lifelong strength, as well as how to do them properly and how to make them into a workout. \u2018Save it. Do it. Get buff. Be happy,\u2019 she says. <\/p>\n

WORKOUT<\/strong>
Perform four sets of dumbbell rows and single-arm dumbbell reverse flys as a superset on the right, then repeat on the left. Rest for two to three minutes between sets. Perform eight barbell standing shoulder presses to finish as a single set.<\/p>\n

1. Single dumbbell bent-over row <\/p>\n

    \n
  1. Place one knee and the same-side hand on a flat bench for support, with your other foot planted on the floor and your torso hinged forward so that your back is flat and parallel to the ground. Hold a dumbbell in your free hand, with your arm hanging straight down below your shoulder and your palm facing in, with a soft bend in the elbow.<\/li>\n
  2. Draw the dumbbell towards your waist, keeping the elbow tucked into your side.<\/li>\n
  3. To complete the rep, extend the arm back to the starting position. <\/li>\n<\/ol>\n

    2. Single-arm dumbbell reverse fly<\/p>\n

      \n
    1. Place one knee and the same-side hand on a flat bench for support, with your other foot planted on the floor and your torso hinged forward so that your back is flat and parallel to the ground. Hold a dumbbell in your free hand, with your arm hanging straight down below your shoulder and palm facing in, with a soft bend in the elbow.<\/li>\n
    2. Keeping your core braced and hips square to the floor, raise the dumbbell out to the side in a wide arc until your arm is in line with your shoulder. Focus on squeezing your shoulder blade back and down rather than shrugging. Lower slowly with control to the start position and repeat.<\/li>\n<\/ol>\n

      3. Barbell standing shoulder press <\/p>\n

        \n
      1. Stand with your feet hip-width apart and hold a barbell at shoulder height with your hands just wider than shoulder-width, with your palms facing forward and elbows slightly in front of the bar. Brace your core, squeeze your glutes and keep your ribs down to avoid arching your lower back.<\/li>\n
      2. Press the bar straight overhead until your arms are fully extended and biceps are by your ears, moving your head slightly back to let the bar travel in a straight line. Lower under control to shoulder height, reset your brace and repeat.<\/li>\n<\/ol>\n

        This article was first published in Women\u2019s Health UK.<\/p>\n

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