Discover the 3 Shocking Exercises Women Must Do NOW for Unstoppable Strength—Are You Missing Out?

In the world of fitness, few figures exemplify strength and dedication like Sabre, formerly known as Sheli McCoy. With 13 years of experience in CrossFit and Olympic weightlifting, Sabre has carved out an impressive career, representing Scotland on the international stage. Her participation in the 2025 Weightlifting World Championships marks a significant milestone in her journey, showcasing not only her physical capabilities but also her commitment to the sport.

While hard training is crucial, Sabre emphasizes the importance of training smart. “Getting healthier isn’t just about doing more – sometimes it’s about doing less, and doing it better,” she shared with The Sun. This philosophy has clearly paid off: Sabre boasts a remarkable deadlift of 160 kg and dedicates between 16 to 20 hours each week to her CrossFit regimen. For those looking to build and maintain upper-body strength, she advocates three essential exercises that should be non-negotiable in any workout routine.

These exercises not only promise effective results but also emphasize proper form and technique, allowing individuals to engage in strength training safely and efficiently. Here’s a closer look at Sabre’s top three upper-body moves, complete with instructions on how to perform them correctly:

Essential Upper-Body Exercises for Strength

1. Single Dumbbell Bent-Over Row

1. Place one knee and the same-side hand on a flat bench for support. Your other foot should be planted firmly on the floor. Hinge forward at your hips, ensuring your back is flat and parallel to the ground.
2. Hold a dumbbell in your free hand, allowing your arm to hang straight down below your shoulder, palm facing in, with a slight bend in your elbow.
3. Draw the dumbbell towards your waist while keeping your elbow tucked into your side. Extend your arm back to the starting position to complete the rep.

2. Single-Arm Dumbbell Reverse Fly

1. Similar to the bent-over row, position your knee and hand on a flat bench for support. Your other foot should be on the floor, and your torso should be hinged forward, maintaining a flat back.
2. Hold a dumbbell in your free hand, arm hanging straight down below your shoulder, palm facing in, with a soft bend in the elbow.
3. With 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 instead of shrugging. Lower slowly to the starting position and repeat.

3. Barbell Standing Shoulder Press

1. Stand with your feet hip-width apart and hold a barbell at shoulder height, with hands slightly wider than shoulder-width and palms facing forward.
2. Brace your core and squeeze your glutes, ensuring your ribs are down to avoid arching your lower back.
3. Press the bar straight overhead until your arms are fully extended and your biceps are by your ears. Move your head slightly back to allow the bar to travel in a straight line. Lower under control to shoulder height, reset your brace, and repeat.

With these exercises, Sabre encourages individuals to focus on their journey towards building lifelong strength. “Save it. Do it. Get buff. Be happy,” she advises, a mantra that underscores her dedication to fostering both physical health and happiness through fitness.

In a world where fitness trends come and go, the emphasis on smart training—prioritizing quality over quantity—remains a cornerstone for those seeking to achieve their health goals. Sabre's commitment to excellence in her training serves as an inspiration for fitness enthusiasts at all levels, reminding them that with the right approach, anyone can achieve impressive results.