3 Essential Exercises for Women’s Lifelong Strength from Gladiator Sabre

Unlocking Strength: Fitness Tips from the Gladiators

When it comes to building and maintaining muscle, few can match the expertise of the Gladiators. One standout figure is Sabre, also known as Sheli McCoy, who brings over 13 years of experience in both CrossFit and Olympic weightlifting. As a competitor who has represented Scotland on international stages—including the Weightlifting World Championships in 2025—Sabre has learned that effective training is not just about putting in hours at the gym; it’s about training smart.

In her own words, “Getting healthier isn’t just about doing more; sometimes it’s about doing less, but doing it better.” This philosophy has propelled her to impressive achievements, including a deadlift of 160kg and a rigorous CrossFit commitment of 16 to 20 hours per week. Below, you’ll find three essential upper-body exercises that Sabre recommends for fostering lifelong strength, complete with instructions on how to perform them correctly.

Non-Negotiable Upper-Body Moves for Strength

Workout Overview:

• Complete four sets of dumbbell rows and single-arm dumbbell reverse flys in a superset (first right, then left side).
• Rest for 2-3 minutes between sets.
• Finish with a single set of eight barbell standing shoulder presses.

1. Single Dumbbell Bent-Over Row

1. Place one knee and the same-side hand on a flat bench for support, ensuring your other foot is planted on the floor. Your torso should hinge forward, maintaining a flat, parallel back.
2. Hold a dumbbell in your free hand, with your arm hanging straight down and your palm facing inward, maintaining a soft bend in the elbow.
3. Pull the dumbbell towards your waist, keeping your elbow close to your side.
4. Lower the dumbbell back to the starting position to complete one rep.

2. Single-Arm Dumbbell Reverse Fly

1. Similar to the bent-over row, rest one knee and hand on a flat bench, with your torso bent forward and back flat.
2. Hold a dumbbell in your free hand, arm hanging down, palm facing in, with a gentle elbow bend.
3. Engage your core and keep your hips square to the floor as you lift the dumbbell out to the side in a broad arc, until your arm aligns with your shoulder.
4. Focus on squeezing your shoulder blade back and down, avoiding any shoulder shrugging. Lower the dumbbell in a controlled manner back to the starting position and repeat.

3. Barbell Standing Shoulder Press

1. Stand with your feet hip-width apart, holding a barbell at shoulder height with hands slightly wider than shoulder-width and palms facing forward. Your elbows should be slightly in front of the bar.
2. Brace your core and engage your glutes while keeping your ribs down to prevent arching your lower back.
3. Press the bar overhead until your arms are fully extended, moving your head slightly back to allow the bar to travel in a straight line.
4. Lower the bar back down to shoulder height in a controlled manner, reset your position, and repeat.

Conclusion

Incorporating these three upper-body exercises into your training regimen can lead to substantial strength gains. Remember, consistency and quality of movement are key to success. So, as Sabre says, “Save it. Do it. Get buff. Be happy.” Adopt these practical tips, and you’ll be on your way to achieving your fitness goals while enjoying the journey. Happy lifting!