{"id":951122,"date":"2026-07-22T04:33:01","date_gmt":"2026-07-22T04:33:01","guid":{"rendered":"https:\/\/www.europesays.com\/us\/951122\/"},"modified":"2026-07-22T04:33:01","modified_gmt":"2026-07-22T04:33:01","slug":"how-sally-nugent-got-stronger-than-ever-at-54-the-10-minute-upper-body-workout-she-swears-by","status":"publish","type":"post","link":"https:\/\/www.europesays.com\/us\/951122\/","title":{"rendered":"How Sally Nugent got ‘stronger than ever’ at 54 \u2013\u00a0the 10-minute upper-body workout she swears by"},"content":{"rendered":"

\u2018I used to hate exercise,\u2019 journalist and presenter Sally Nugent<\/a> admits to Women\u2019s Health. \u2018But now it\u2019s part of my life, and I feel stronger than ever.\u2019 <\/p>\n

So, what shifted? \u2018Our focus has definitely changed,\u2019 she says of her training with long-time PT Nicky McBurney<\/a>, 52. \u2018We\u2019re not interested in spending hours in the gym or doing endless cardio anymore. Now, it\u2019s about being strong, fit and healthy for the long term.\u2019<\/p>\n

Even if she wanted to spend hours in the gym, which as mentioned, she definitely doesn\u2019t, Sally has little time to play with for workouts thanks to her demanding job presenting BBC Breakfast \u2013 where an unpredictable schedule is simply part of life on the red sofa.<\/p>\n

\"sallyNicky McBurney<\/p>\n

Sally with her long-time personal trainer Nicky McBurney<\/p>\n

So, she\u2019s got to use the time that she does have wisely, focusing on time-efficient exercises that deliver maximal results in minimal time. <\/p>\n

Sally uses McBurney\u2019s online training platform, Nicky\u2019s Bootcamp<\/a>, where \u2018every workout is just 30 minutes, with progressive strength training<\/a> at the heart of the programme, alongside cardio, core and mobility\u2019, notes McBurney, whose own training \u2013 and teaching \u2013 have also shifted over the years. <\/p>\n

\u2018Bootcamp 16 years ago was much more focused on punishing HIIT<\/a> workouts, with some strength thrown in. Now, it\u2019s predominantly strength training, designed with the needs of women over 40 in mind,\u2019 she says.<\/p>\n

\u2018Modifying as we get older isn\u2019t giving up \u2013 it\u2019s often the smartest way to keep moving. Our bodies change, so the way we train should change too \u2013 start with lighter weights<\/a> and build from there,\u2019 adds McBurney. <\/p>\n

Strength training is truly one of the most transformative things women can do in midlife and beyond, she stresses. \u2018We naturally lose muscle mass<\/a> and strength with age, so regular resistance training<\/a> is non-negotiable to help us maintain muscle, support our bones and joints, improve posture and stay strong and independent for the future.\u2019 <\/p>\n

\u2018You don\u2019t always need to push harder \u2013 training smarter and staying consistent can be the strongest thing you do.\u2019<\/p>\n

And you can start training smarter in as little as 10 minutes \u2013 as Sally and McBurney will confirm. <\/p>\n

Below, find one of their favourite upper-body workouts that you can try now at home. <\/p>\n

Sally Nugent’s 10-minute upper-body workout<\/strong><\/p>\n

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.<\/p>\n

1. Shoulder press with pulses\"Image<\/p>\n

    \n