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Unveiling Midwest Muscle: A Closer Look at Heartland Strength and Community Passion

In Mahomet, Illinois, Cole Barnhart from Midwest Muscle recently spoke with Taylor Mitchell of WCIA to shed light on an event that promises excitement and competition.

Later this month, Champaign County will host a thrilling Strongman showdown, the Midwest Muscle event. This competition, sanctioned by United States Strongman (USS), features a series of riveting challenges that test the strength and endurance of participating athletes.

  • Heavy yoke walk
  • Thor’s hammer hold
  • Traditional 18-inch silver dollar deadlift
  • Midwest Muscle has partnered with local agencies in Mahomet, Champaign and Urbana. They will be collecting funds and donating to corresponding benevolent funds — with the goal of them going into emergency funds for first responders and local veterans.

    The USS Midwest Muscle Strongman Competition & Hero will take place on Saturday, July 25 and start at 9 a.m. It’s happening in downtown Mahomet on Main Street between Elm and Jefferson Streets.

    Lena Dunham’s Controversial Speech at Taylor Swift’s Wedding Leaves Guests in Shock

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    Taylor Swift and Travis Kelce have seemingly orchestrated one of the most glamorous weddings in recent memory. The grandeur, however, extends beyond the galaxy of celebrities gracing the event; it’s the enthralling whispers swirling from within that truly captivate attention.

    While Friday night’s star-studded celebration at New York’s iconic Madison Square Garden (MSG) grabbed headlines, it was the more exclusive affair on Thursday that had insiders buzzing. Those in the know confided in the Daily Mail about the rich tapestry of high-profile tales woven during the intimate prelude, tales that will reverberate through Hollywood circles long after the final flute of Champagne was raised.

    One particularly well-positioned source emphasized that when it came to the festivities, the newlyweds spared no expense.

    Within the smaller confines of MSG’s Infosys Theater, the scene on Thursday night was nothing short of a metamorphosis. The space was completely transformed into an opulent haven, barely recognizable from its usual state. “Super posh,” remarked the source.

    “You couldn’t tell it was MSG,” they added with awe.

    The lavish makeover came after days of feverish construction at the famous venue, with truckloads of towering trees, decorative shrubbery, luxury furnishings and endless fresh flowers disappearing behind black privacy screens. 

    According to our insider, Swift declared Dunham a 'genius' after her speech; Above, in 2015

    According to our insider, Swift declared Dunham a ‘genius’ after her speech; Above, in 2015

    Dunham wore a green ensemble to the Thursday celebration

    Dunham wore a green ensemble to the Thursday celebration

    And with a guest list that stretched to 1,000 people across the multi-day extravaganza, Thursday’s gathering gave the couple’s closest friends and family a chance to celebrate before Friday’s main event.

    According to our mole, there were ‘lots of speeches’ throughout the evening, with both bride and groom taking on emcee duties.

    In an adorable personal touch, Kelce introduced Swift’s nearest and dearest before they addressed the room, while the pop superstar returned the favor by welcoming his closest friends to the microphone.

    But if anyone stole the show, it was one of Swift’s oldest friends.

    Girls creator Lena Dunham quipped during her speech that ‘American football is just straight guys reenacting gay porn’.

    The crude line instantly became one of the night’s biggest talking points, with our insider saying the joke drew a ‘divided’ response of ‘gasps and laughs’ from gathered guests.

    And while the joke may have raised a few eyebrows, one person was clearly delighted.

    According to our insider, Swift immediately declared Dunham a ‘genius’ after her speech.

    The two women have been close friends for more than a decade, with Dunham frequently defending Swift publicly and the singer serving as a bridesmaid at the actress’s own wedding in 2021.

    But not every conversation during the evening centered on speeches.

    Away from the microphones, another juicy tidbit quietly spread through the room –  and it involved someone who wasn’t there.

    According to a second insider, a household-name celebrity had privately asked for an invitation before the wedding only to be politely turned down.

    Ouch.

    The identity of the rejected A-lister must remain a closely guarded secret, but the Daily Mail can confirm that their name would spark feverish chatter across Hollywood.

    Of course, not every famous face was expected to make an appearance.

    One notable absentee was Blake Lively, whose once-close friendship with Swift detonated last year amid the actress’s legal battle with Justin Baldoni.

    A source previously told the Daily Mail that Lively had failed to make the final guest list following the collapse of their relationship, marking a dramatic end to one of Tinseltown’s most high-profile friendships.

    For everyone else lucky enough to score an invitation, getting through the door reportedly required almost military-level screening.

    As the Daily Mail has exclusively revealed, guests were required to sign nondisclosure agreements before receiving key details about festivities – a rule said to apply even to some of the couple’s closest friends and family. 

    Only after RSVP’ing were invitees sent a link to the agreement, which prohibits them from discussing any aspect of the celebrations.

    Interestingly, the NDAs reportedly carry no financial penalty for anyone who breaks them.

    Instead, the couple are said to have relied on a far more clever safeguard by individually watermarking every invitation with each guest’s name, ensuring any leaked copy could be traced back to its owner almost instantly.

    The extraordinary precautions go some way toward explaining why so little has emerged from inside Madison Square Garden despite days of feverish activity surrounding the venue.

    Karlie Kloss and her husband Josh Kushner were surprise guests at the wedding Friday

    Karlie Kloss and her husband Josh Kushner were surprise guests at the wedding Friday

    Bradley Cooper was spotted in his tuxedo ahead of Taylor Swift and Travis Kelce's wedding for Night Two. His girlfriend, Gigi Hadid, is believed to be a bridesmaid

    Bradley Cooper was spotted in his tuxedo ahead of Taylor Swift and Travis Kelce’s wedding for Night Two. His girlfriend, Gigi Hadid, is believed to be a bridesmaid

    Outside, however, it’s been impossible to miss.

    For much of the week, giant tractor-trailers have rolled up at all hours.

    Boxes of fresh lobster from Maine have been wheeled through loading docks, while black privacy tarps have been hung to shield workers constructing what multiple reports suggest is a life-sized fairytale castle inspired by Swift’s iconic 2008 Love Story music video.

    Workers wearing shirts bearing the logo from Swift’s Speak Now album have also been spotted darting in and out of the venue, only adding to the mystery.

    The security operation has proven just as eye-catching.

    More than 130 NYPD officers have reportedly been assigned to the celebrations, with additional security posts erected around Madison Square Garden, National Guardsmen stationed near VIP entrances and cooling stations installed to help officers cope with Manhattan’s sweltering holiday weekend temperatures.

    Police sources previously told the Daily Mail that Thursday evening would host the rehearsal-style gathering before Friday’s main celebration. In a statement Friday, Swift’s publicist confirmed the pair had been officially married in a ceremony officiated by comedian Adam Sandler.

    And if Thursday night’s guest list was impressive, Friday’s looks set to be even bigger.

    Jay-Z, Steven Spielberg, Bradley Cooper and Zoe Kravitz were among the latest A-listers already spotted arriving in New York, joining confirmed guests including Ed Sheeran and expected attendees such as Gigi Hadid, the Haim sisters, Dua Lipa, Graham Norton and Phoebe Waller-Bridge.

    With Stevie Nicks and Paul McCartney both rumored to perform, there is every chance the reception could double as one of the most exclusive concerts ever assembled.

    For now, though, the biggest stories aren’t coming from the stage – they’re coming from the whispers between speeches, the conversations away from the cameras and the snippets of gossip slowly leaking beyond the venue’s tightly guarded walls.

    Explore Jonathan Anderson’s Stunning Dior Wedding Dresses Ahead of Taylor Swift’s Turn

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    Taylor Swift recently broke new ground by donning a Christian Dior Haute Couture bridal gown.

    Renowned designer Jonathan Anderson, who took charge of the iconic French fashion brand in April 2025, crafted this wedding dress, marking his debut for a high-profile celebrity like Swift.

    Both fans and fashion aficionados are eagerly anticipating a first look at Swift’s ensemble, designed for her grand wedding to Travis Kelce at Madison Square Garden. With over 1,000 guests in attendance, the details of this gown are elusive, though clues might be gleaned from Anderson’s previous work.

    Collaborating intimately with both Swift and Kelce, Anderson’s one-of-a-kind creation promises to be as unexpected as it is exquisite. However, looking at his recent designs for other brides might provide some insight into his artistic approach and skill.

    In fact, just last month, Anderson, who also operates his own JW Anderson label and formerly headed Loewe, made memorable wedding gowns for both model Ming Xi and influencer Elisa Zarzur.

    While Xi was plotting her own design, Anderson was busy working on his inaugural haute couture collection for Dior, which hit the catwalk in January 2026 and ended with a one-shouldered bridal gown covered in flower petal-like appliqués.

    However, it was the ceramic works of Magdalene Odundo, also an inspiration for the entire collection, that served as the catalyst for Xi’s architectural open-back design, per Vogue.

    Xi wore a bateau-neck long-sleeved dress made from wild silk charmeuse, with the wing-like open back held ingeniously held in place by a piano wire and finished with a sweet bow.

    Zarzur, meanwhile, said “I do” in a long-sleeved structural look that took over 640 hours to create, as reported by Harper’s Bazaar UK.


    Here’s latest on Taylor Swift and Travis Kelce’s wedding at MSG:


    The top half featured a French Chantilly lace bodice that opened up in a petal-like design around her collar bone and dipped into a deep open back. Two long trails of lace extended well past her train for a dramatic, untied effect. The bottom skirt was crafted of crystal beading and duchesse satin.

    While there’s a definite pattern here — long sleeves, sculptural, open back — we’re not sure if Swift would choose to repeat the pattern. After all, New York City hit 100 degrees Friday night (though the bride did enter MSG via private car and the arena was surely heavily air-conditioned).

    One thing’s for sure: With a wunderkind like Anderson and an international superstar like Swift, whatever the bride chose is sure to be one of the most memorable wedding gowns of all time.

    Unauthorized Truck Driver Faces Charges in Fatal Collision with Trooper Caring for Cancer-Stricken Mother

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    An undocumented truck driver, who authorities stated defied orders to exit the United States, stands accused in the fatality of a Pennsylvania State Police trooper. The officer had recently returned to the area to assist his ailing mother during her cancer battle.

    This tragic accident adds to a growing list of fatal truck-related incidents where noncitizen commercial drivers are involved, prompting the Trump administration to reconsider rules pertaining to commercial driver’s licenses.

    The tragic sequence unfolded as 44-year-old Michael E. Pahira Jr. was performing a routine commercial vehicle check on Interstate 81 in Schuylkill County. Without warning, another semi-truck veered off the road, colliding with Pahira’s official vehicle and the truck under inspection before striking the trooper, as reported by the Pennsylvania State Police. Both trucks erupted into flames following the collision, and tragically, Pahira succumbed to his injuries at a nearby hospital.

    The driver, Michael Bon, a 33-year-old Haitian immigrant residing in Brockton, Massachusetts, is charged with vehicular homicide, involuntary manslaughter, and reckless driving, among other charges. He is currently held at Schuylkill County Prison with bail set at $700,000, and his next court appearance is slated for July 15.

    The Department of Homeland Security has lodged an immigration detainer against him.

    Michael-Pahira

    Michael Pahira joined the Pennsylvania State Police in 2007 and most recently served as a Motor Carrier Enforcement Inspector, conducting commercial vehicle inspections to help keep the state’s highways safe. (Pennsylvania State Police)

    Bon entered the United States through Fort Lauderdale-Hollywood International Airport in July 2024 under the Biden administration’s humanitarian parole program. He later applied for Temporary Protected Status, but the application was denied. DHS terminated his parole in June 2025 and ordered him to leave the country, but he remained in the United States.

    While living in Massachusetts, Bon obtained a non-domiciled commercial driver’s license in March 2025. The Massachusetts Registry of Motor Vehicles said he first qualified for the license in 2025 while he was authorized to work under federal law. It was renewed in February 2026 before the Trump administration directed states to stop issuing or renewing non-domiciled CDLs for drivers who no longer met federal eligibility requirements.

    Pahira’s death comes as Transportation Secretary Sean Duffy has made tightening commercial driver licensing rules a top priority following multiple fatal crashes involving non-domiciled CDL holders over the past two years.

    Michael Bon

    Bon entered the U.S. through the Fort Lauderdale-Hollywood airport in 2024. (WFMZ/WTXF)

    Last year, Duffy launched a nationwide audit of states issuing non-domiciled commercial driver’s licenses after a series of deadly crashes, including crashes in Wyoming, Florida and California. During his State of the Union address, President Donald Trump said at least 17 fatal crashes in 2025 that killed 30 people involved immigrants living in the country illegally driving commercial vehicles with CDLs.

    The Department of Transportation has also threatened to withhold federal funding from states found to be issuing licenses to drivers who are ineligible under federal law. In April, the Transportation Department withheld more than $73 million in federal funding from New York, saying the state failed to revoke commercial driver’s licenses issued to drivers who were no longer eligible. Duffy said the move was intended to hold states accountable for ensuring only qualified and properly vetted drivers were allowed behind the wheel of commercial trucks.

    “Secretary Duffy is laser-focused on restoring integrity to America’s trucking industry by ensuring truck drivers on our roadways are qualified and vetted,” a spokesperson for the Transportation Department previously told News Media. “The Department is going after every link in the chain to root out bad actors, fraudsters and chameleon carriers who put American families at risk.”

    Transportation Secretary Sean Duffy speaks at a podium during a news conference.

    Transportation Secretary Sean Duffy warned that widespread fraud is allowing illegal immigrants to obtain commercial driver’s licenses, which he said poses safety risks. (Eric Lee/Bloomberg via Getty Images)

    Pahira became a trooper for the Pennsylvania State Police in 2007.

    Pennsylvania Gov. Josh Shapiro remembered Pahira as “the very best of us,” saying the veteran trooper had recently moved back home to help care for his mother as she underwent cancer treatments.

    “I spent time with Mike’s parents, Patti and Mike, his sister, Jen, and some of his friends and fellow troopers,” Shapiro said during a press conference. “They told me about Mike — about how great a man he was, about his high school wrestling record, his love of cooking, and his commitment to caring for his mother as she battles cancer. Just in the last few days, he helped her shave her head as she is going through her treatments.”

    Discover Epic July 4th Fireworks: Navy Pier and Beyond in Chicago, Suburbs & Northwest Indiana

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    CHICAGO (WLS) — As Fourth of July approaches, the skies of Chicago, its suburbs, and even Northwest Indiana are set to sparkle. Here’s a guide to some of the fireworks displays that will light up these areas.

    ABC7 Chicago is now streaming 34/7. Click here to watch.

    Copyright © 2026 WLS-TV. All Rights Reserved.

    Exclusive Footage Emerges from Inside Taylor Swift and Travis Kelce’s Wedding

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    In an unprecedented exclusive, the Daily Mail has unveiled captivating new footage, providing a sneak peek into Taylor Swift and Travis Kelce’s clandestine wedding held in the heart of New York City.

    Set against the iconic backdrop of Madison Square Garden, the couple’s nuptials were nothing short of a fairy tale brought to life. The renowned venue had been transformed into a magical setting, adorned with towering trees, lush emerald drapes, and majestic archways. It was there, amidst a gathering of A-list celebrities, cherished friends, and family, that the pair exchanged their vows.

    Guests were visibly eager as they congregated at the altar, soon vanishing into the couple’s ethereal reception space, a testament to their dream-like vision for the event.

    The vibrant atmosphere was perfectly complemented by Candi Staton’s disco classic, “Young Hearts Run Free,” energizing the room and setting the tone for a night of celebration.

    The ceremony blended elegance with a touch of spectacle. Swift, donning a stunning gown, reportedly made her grand entrance down a stage-like aisle accompanied by a string rendition of one of her own beloved songs. As the formalities concluded, attendees poured through discreet doors to join the opulent reception.

    One guest told the Daily Mail that after the vows, attendees ‘headed into the festivities room behind the altar’s magic doors’, where the real party began. 

    Exclusive Daily Mail footage offers the first look inside Taylor Swift and Travis Kelce's wedding. Madison Square Garden was transformed into an enchanted garden of towering trees, emerald drapery and soaring archways

    Exclusive Daily Mail footage offers the first look inside Taylor Swift and Travis Kelce’s wedding. Madison Square Garden was transformed into an enchanted garden of towering trees, emerald drapery and soaring archways

    Travis Kelce and Taylor Swift married in front of 1,000 of their closest friends – including some of the world's biggest stars

    Travis Kelce and Taylor Swift married in front of 1,000 of their closest friends – including some of the world’s biggest stars 

    The guest described an interior styled in a ‘whimsical Tinker Bell fairytale’ theme. Footage shows arrangements of green foliage and large trees, playing into the ‘garden party’ theme the bride is said to have requested for her big day. 

    Emerald green drapery hung from the ceiling to complete the ambience, while the stadium’s usual blue seats were chicly covered in nude-colored coverings.

    A towering ceiling-height structure, with gray embellishments and archways, dominated the space, resembling a chapel or the ‘castle’ that sparked frenzied speculation prior to the event.

    The exclusive video also shows a romantically lit hallway with pink walls, peach drapery and matching carpet. It appears to be just beyond the glamorous carpet-covered stairway some guests posted to social media. The entrance also featured a sentimental touch, as several photos of Swift and Kelce throughout their relationship were featured on the walls. 

    All of the sweet photographs, including the couple’s August 2025 backyard proposal, were inside large gold frames. A large ‘T and T’ logo, which seems to have featured in other parts of the nuptials, was displayed in the center.

    A separate part of the footage shows the ceremony space itself, where the pop superstar and NFL pro’s elegantly attired guests lined up in another area of the arena, apparently where Swift and Kelce exchanged their vows. 

    ‘It was really this garden inside The Garden,’ Good Morning America host and wedding guest George Stephanopoulos said on Saturday. ‘It was just so beautiful.’ 

    AMC CEO Adam Aron also gushed about MSG’s magical transformation.

    ‘Immediately upon entry, everything… floors, walls, ceilings… was draped in peach and white. Large blown-up pictures of Taylor and Travis at each age, year by year from one-year-old to late teenager-hood were on display,’ he wrote in a since-deleted post on X.

    He also noted that the space was ‘devoid of any notion that a basketball or hockey game [had] ever shared the space.’

    The exterior of Madison Square Garden was bathed in pink light to mark the occasion, with giant illuminated screens displaying ‘JUST&T MARRIED!’ adding to the spectacle. 

    Industry experts estimated that Swift and Kelce, both 36, spent more than $15 million to transform it into the fairytale wedding of their dreams.

    And a source told The New York Times that between lighting, sound, catering, flowers, decorations and labor, it could cost between $10 million and $12 million.

    Leading up to Swift and Kelce’s big day, there were several NYPD officers and security members patrolling MSG, which reportedly cost taxpayers about $1 million.

    The exclusive video also shows a romantically lit hallway with pink walls, peach drapery and matching carpet. It features a sentimental touch, with several photos of Swift and Kelce throughout their relationship featured on the walls and a large 'T and T' logo

    The exclusive video also shows a romantically lit hallway with pink walls, peach drapery and matching carpet. It features a sentimental touch, with several photos of Swift and Kelce throughout their relationship featured on the walls and a large ‘T and T’ logo

    All of the sweet photographs, including the couple's August 2025 backyard proposal, were inside large gold frames

    All of the sweet photographs, including the couple’s August 2025 backyard proposal, were inside large gold frames

    Personal trainer Rob Jordan and his wife, Joann Jordan, shared photos of themselves taken on the day of the wedding, including this image showing them on the carpet-covered steps

    Personal trainer Rob Jordan and his wife, Joann Jordan, shared photos of themselves taken on the day of the wedding, including this image showing them on the carpet-covered steps 

    Guests can be seen gathering at the altar before disappearing through a hidden set of doors into the couple's dreamlike reception

    Stars dressed to the nines file through the doors behind the altar

    Guests can be seen gathering at the altar before disappearing through a hidden set of doors into the couple’s dreamlike reception

    Outside of the venue, adoring fans and members of the media received the announcement via a large sign that read, 'JUST&T MARRIED,' which referenced the bride and groom's first initials

    Outside of the venue, adoring fans and members of the media received the announcement via a large sign that read, ‘JUST&T MARRIED,’ which referenced the bride and groom’s first initials 

    For days beforehand, dozens of staffers were seen unloading equipment, boxes of food and the decorations now visible in the exclusive video from a fleet of trucks and caravans. 

    The massive event was met with some criticism from local business owners, who claimed business was halted during a holiday weekend due to street closures.

    Swift’s publicist issued a press release shortly after the newlyweds said ‘I do,’ sharing several of the intimate details about the nuptials.

    She shared that Adam Sandler officiated the wedding, the couple wore custom Christian Dior Haute Couture, Swift opted out of bridesmaids and chose her brother, Austin Swift, as her ‘man of honor’ instead and, as Daily Mail exclusively reported, Kelce named his big brother Jason Kelce as his best man.

    Later in the evening, the wedding celebration reportedly turned into a concert, as Stevie Nicks, Paul McCartney and Tim McGraw, among others, took the stage.

    It is believed that even Swift herself performed for her new husband and guests, including best friends Selena Gomez, Gigi Hadid, Sabrina Carpenter and other surprising attendees like Karlie Kloss, Hugh Grant and Barbara Corcoran.

    Friday’s festivities followed a more intimate gathering on Thursday of 100 of the couple’s closest family and friends inside MSG’s smaller Infosys Theater.

    Sources told the Daily Mail exclusively that the ‘super posh’ rehearsal dinner featured several speeches from many of Swift’s dear friends, including Lena Dunham, who delivered a punchline so rude that it left guests ‘gasping and laughing.’

    The Girls creator quipped that ‘American football is just straight guys reenacting gay porn,’ but we’re told the bride was not bothered, however, by the crude comment and reportedly called the joke ‘genius.’ Swift served as Dunham’s bridesmaid at her 2021 wedding. 

    Dozens of workers were seen over the past few days unloading boxes and bags of decorations, food and equipment in preparation for Swift and Kelce's big day

    Dozens of workers were seen over the past few days unloading boxes and bags of decorations, food and equipment in preparation for Swift and Kelce’s big day

    Each guest left Thursday night’s intimate affair with a black velvet box that reportedly contained custom diamond-encrusted champagne flutes.

    Although details of the multi-day celebration have been trickling out via the press, Swift and Kelce went to great lengths to try and keep everything under wraps.

    The Daily Mail was first to report in April that the couple issued nondisclosure agreements (NDAs) with their save-the-dates, and guests had to sign it in order to get a formal invitation to the wedding. 

    Guests were also asked to surrender their phones upon entering the event in an attempt to prevent leaks.

    Perhaps part of the reason Swift had her wedding under such strict controls is because she is planning on cashing in on the footage she obtained, sources told us. 

    Insiders have been telling the Daily Mail since as early as March that ‘the whole thing will be recorded,’ as Swift wants to give her fans a peek into her special day. 

    ‘It’ll happen on Taylor’s timeline, after she’s edited it and is ready,’ another insider said of the full release of the wedding footage.

    ‘If Taylor wanted total privacy, she could have quietly gotten married at home with a handful of people.’

    Challenge Your Glute Strength: How Long Can You Hold a Bridge After 60?

    Can you maintain a bridge position for 90 seconds once you’re over 60? Discover the significance of your hold time.

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    The glute bridge is a staple in many workout routines, thanks to its focus on a movement utilized frequently in daily activities: hip thrusts. This action is crucial when getting up from a seat, climbing stairs, ascending inclines, or pushing off the ground during an energetic walk. The bridge exercise emphasizes this action, with the glutes being the powerhouse for movement, while the core provides stability to the pelvis.

    For individuals over 60, having strong glutes can significantly enhance mobility. These muscles stabilize the hips, alleviate stress on the lower back, and enhance leg power for standing, climbing, or pivoting. Additionally, they help maintain pelvic alignment during walking, leading to smoother strides and superior balance.

    In warm-up sessions with clients, I frequently incorporate bridge holds to evaluate their ability to generate hip tension. Within just a few seconds, you can identify where the effort is concentrated. Effective glute engagement and level hips indicate that the body is well-prepared for exercises such as squats, step-ups, deadlifts, or extended walks.

    The bridge hold is also an excellent method for gauging muscle endurance. By lifting into position and holding steady, you can assess how long your glutes can sustain effort with proper form. Read on to understand why this test is beneficial, instructions for executing it, the relevance of your hold duration, and strategies for enhancing glute strength over time.

    Why the Bridge Hold Is a Strong Glute Test After 60

    The bridge hold puts your glutes under steady tension while your body stays in one position. Your hamstrings and core help, but the glutes carry much of the job. They extend the hips and keep the pelvis from dropping as the hold continues.

    This exercise also gives your hips a chance to work without much joint stress. Your feet stay planted, your back stays supported by the floor, and you can focus on keeping the movement controlled. That makes the bridge useful for people who want to build lower-body strength while staying mindful of their knees, hips, and back.

    Time under tension adds another layer to the test. Instead of finishing one rep and resetting, your glutes have to stay active through the full hold. That builds endurance in the muscles that support walking, climbing stairs, standing, and other daily movements. A strong bridge hold shows that your hips can stay engaged for more than a few seconds.

    How to Perform a Proper Bridge Hold

    A good bridge starts with your setup. Your feet should feel planted, your ribs should stay controlled, and your hips should rise as one unit. Once you get into position, focus on keeping the same height from start to finish.

    How to Do It:

    1. Lie on your back with your knees bent and your feet flat on the floor about hip-width apart.
    2. Place your arms at your sides with your palms facing down.
    3. Brace your core before lifting your hips.
    4. Press through your heels and raise your hips until your shoulders, hips, and knees form a straight line.
    5. Squeeze your glutes and keep your ribs down.
    6. Hold the position while breathing steadily.

    Movement Standard: The hold counts when your hips stay level, your glutes stay engaged, and your body forms a straight line from your shoulders to your knees. Stop the timer when your hips lower or your low back starts doing most of the work.

    Best Variations: Marching Bridge, Single-Leg Bridge, Banded Bridge Hold, Elevated Feet Bridge, Hip Thrust Hold.

    Bridge Hold Test After 60: What Your Time Means

    Use the clock as a reference, but pay attention to your position, too. A strong score comes from hips that stay level, glutes that stay active, and a steady breath from start to finish.

    • Under 30 seconds: Building Your Base

    This is a good place to start if the bridge feels new or your glutes fatigue quickly. Shorter holds can still build a lot of value here, especially when you focus on keeping your hips even and feeling the work in your glutes instead of your lower back.

    • 30 to 60 seconds: A Solid Everyday Foundation

    You’ve got enough glute endurance to support common daily movements like standing from a chair, climbing a flight of stairs, or staying comfortable through longer walks. This range gives you a strong base to build from.

    • 60 to 90 seconds: Strong Hip Control

    Your glutes are doing more than turning on for a few seconds. They can stay active, support your pelvis, and hold your position as fatigue builds. This usually lines up with better control during stairs, hills, step-ups, and other lower-body work.

    • 90+ seconds: Top-Tier After 60

    This is an impressive hold. Your glutes can maintain force, your hips stay organized, and your core keeps the position from drifting. That points to excellent muscular endurance through the hips and a strong foundation for staying active, mobile, and capable.

    How to Build Stronger Glutes After 60

    Building stronger glutes takes more than holding one position for longer. The bridge can be your starting point; then you can add movements that challenge the hips across different ranges of motion and positions. Regular practice helps your body become more comfortable creating tension through the glutes rather than relying on the lower back. Keep the work controlled, build gradually, and give yourself time to improve the quality of every rep and hold.

    • Practice bridge holds a few times per week: Start with two to three sets of 20 to 40 seconds and build from there.
    • Use full-range bridges: Lift until your hips line up with your knees and shoulders, then lower with control.
    • Add marching bridges: Lift one foot at a time while keeping your hips level to challenge each side.
    • Train step-ups: Step-ups build hip strength that carries into stairs, hills, and getting up from chairs.
    • Include split squats: This exercise helps each leg build strength and control independently.
    • Use hip thrusts when ready: Hip thrusts let you add resistance while keeping the focus on hip extension.
    • Keep your ribs controlled: A steady rib position helps your glutes and core work together during bridges and other lower-body exercises.
    • Retest every few weeks: Use the same setup and movement standard so your hold time gives you a clear picture of progress.

    A clean bridge hold gives you a practical read on glute strength after 60. If you can stay level for more than 90 seconds, your hips have strong endurance and control that carry over into how you walk, climb, stand, and train.

    References

    1. Jeong DE, Lee SK, Kim K. Comparison of the activity of the gluteus medius according to the angles of inclination of a treadmill with vertical load. J Phys Ther Sci. 2014 Feb;26(2):251-3. doi: 10.1589/jpts.26.251. Epub 2014 Feb 28. PMID: 24648642; PMCID: PMC3944299.
    2. Inacio M, Ryan AS, Bair WN, Prettyman M, Beamer BA, Rogers MW. Gluteal muscle composition differentiates fallers from non-fallers in community dwelling older adults. BMC Geriatr. 2014 Mar 25;14:37. doi: 10.1186/1471-2318-14-37. PMID: 24666603; PMCID: PMC4101852.
    3. Neto WK, Soares EG, Vieira TL, Aguiar R, Chola TA, Sampaio VL, Gama EF. Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. J Sports Sci Med. 2020 Feb 24;19(1):195-203. PMID: 32132843; PMCID: PMC7039033.

    Trinity Rodman Celebrates Goal with Heartwarming Moment Shared with Ben Shelton

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    When Ben Shelton found himself unexpectedly available to watch Trinity Rodman play on a recent Friday, she made sure to give him a performance worth cheering for.

    The star of the Washington Spirit illuminated the field with two brilliant goals, leading her team to victory over the Houston Dash. Shelton, who had just suffered a disappointing early exit from Wimbledon, was there to witness his girlfriend’s dazzling display.

    Rodman sealed the game with a dramatic 94th-minute goal, sprinting over to share a celebratory kiss with Shelton, marking a joyous highlight in an otherwise complex week for the pair.

    Despite the exhilaration of the moment, Rodman described the experience as “bittersweet,” shadowed by Shelton’s unexpected defeat to Otto Virtanen in the opening round in London.

    “Obviously it’s bittersweet,” Rodman confessed to Victory+ after their 2-1 triumph. “I wish he wasn’t here, but I’m obviously happy whenever he’s able to come and support me and I get to spend time with him,” she expressed, reflecting on the mix of emotions stemming from Shelton’s presence at the game.

    “I love that that little amount of time that he’s able to see me that I can put goals in the back of the net. So, I’m happy about that.”

    With Shelton traveling around the world for much of the year due to his tennis schedule, quality time is hard to come by for the couple.

    However, Rodman was in the stands last summer at Wimbledon as he went on to make the quarterfinals.

    Shelton also referred to Rodman as his “lucky charm” as she watched him win the BOSS Open in Stuttgart, Germany.

    On Friday, Rodman won the game for the Spirit as she cut onto her left foot and slid a shot into the bottom corner past Houston goalkeeper Jane Campbell. It was Rodman’s fifth goal of the season.

    Shelton, meanwhile, will enjoy a bit of time off before resuming his busy tennis schedule.

    Massive Far-Left Protests Erupt in Violent Clashes with Police Over Conservative Party Policies

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    On Saturday, the streets of Erfurt, a city in Germany, were inundated with tens of thousands of far-left demonstrators expressing their opposition to the conservative Alternative for Germany (AfD) party. The protests led to fierce clashes with police forces.

    Video footage captures the scene as police used batons and anti-riot equipment to hold back the crowds. Meanwhile, the demonstrators’ chants echoed their discontent with the AfD party during this significant political rally.

    According to the Associated Press (AP), police reported an attendance of over 30,000 people at the protests. Many in the crowd brandished signs with slogans such as “Stop AfD Nazis” and “For Diversity, Against Nazis.”

    Despite the intense scenes captured on video, a police spokesperson assured news outlets that the protests remained “mostly peaceful.” They noted that around 100 violations were recorded, predominantly involving graffiti.

    German police in the background watch as demonstrators have gathered for a sit-in

    The confrontation in Erfurt, located in Thuringia state, comes as the Alternative for Germany party experiences a surge in national polls, surpassing other political parties. (RALF HIRSCHBERGER / AFP via Getty Images)

    The protests coincided with AfD’s party conference and leadership elections during which the party, the second largest parliamentary group in Germany’s Bundestag parliament, re-elected Alice Weidel and Tino Chrupalla as the party co-leaders.

    The mass demonstrations delayed AfD’s vote, prompting Chrupalla to criticize the method in which agitators expressed their dissatisfaction.

    A policeman touches demonstrators sitting on a street near the Gothaer Square in Erfurt

    Thousands of demonstrators flooded a German city on July 4, 2026, blocking major roads and disrupting public transport, in a bid to shut down the annual congress of the conservative AfD party. (RALF HIRSCHBERGER / AFP via Getty Images)

    “There are no peaceful seated blockades. There are no democratic roadblocks. Nor are there any gangs of thugs who deserve the harmless label ‘civil society.’ These troublemakers are the last resort of our political rivals,” Chrupalla said, according to the AP.

    Protesters gather before a party convention of Alternative for Germany, or AfD in Erfurt, Germany, Saturday, July 4, 2026.

    Protesters gather before a party convention of Alternative for Germany, or AfD in Erfurt, Germany, Saturday, July 4, 2026. (AP Photo/Ebrahim Noroozi)

    Chrupalla also accused the protesters of acting anti-democratically. “They believe they have a monopoly on democracy. To these demonstrators I say: this democracy is just as much our democracy as it is yours.”

    A spokesperson for local antifascist group widersetzen explicitly claimed that the group’s intention was to block AfD’s party convention.

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    “The AfD pursues fascist policies: It wants mass deportations and terror on the streets. At the same time, however, it doesn’t solve a single real problem,” widersetzen spokesperson Lena Raupach told the AP. “It pursues policies that benefit the rich, not ordinary citizens. And we at widersetzen want a society in which all people have equal opportunities and equal security. We want a society based on solidarity.”

    AfD, while fighting accusations of extremism from citizens and center-left and center-right politicians in the country’s ruling coalition, rejects the notion that it is extreme, arguing it is “being used as a political instrument by mainstream parties,” according to the AP.

    The party has been experiencing a historic surge in popularity in recent years, grabbing over 20% of the national vote in federal elections in 2025 with an eye on capturing even more in the next election. Some federal polls have the party ranked as the most popular in the country today.

    “We will win. Maybe we’ll be able to govern alone soon,” Chrupalla said Saturday. “That would send the right message to the enemies of democracy out there who wanted to prevent our party convention from taking place.”

    Partygoers widely support the conservative moment fashioned by President Donald Trump and the party shares similar stances on social, cultural and domestic issues as the Trump administration, particularly on immigration. Perhaps inspired by Trump’s trademark slogan, one party conference attendee Saturday could be seen sporting a “Make Germany Great Again” hat.

    A man is wearing a

    A man is wearing a “Make Germany Great Again” cap at the convention center. The AfD’s national party convention will take place on July 4 and 5 at the Erfurt Convention Center. (Martin Schutt/picture alliance via Getty Images)

    Sabrina Carpenter Attends Taylor Swift’s Wedding as a Guest

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    Sabrina Carpenter joined a roster of celebrities at the highly anticipated wedding of Taylor Swift and Travis Kelce, which took place at the iconic Madison Square Garden on Friday.

    Prior to the event, many dedicated Swift fans speculated whether the singer of “Manchild” would be included in the bridal party, with rumors swirling for months about her being a potential bridesmaid for Swift.

    However, the duo opted out of a traditional bridal party altogether, appointing Swift’s brother, Austin, as her ‘man of honor’ and Kelce’s brother, Jason, as his best man.

    Despite these changes, Carpenter, 27, was among the select few to attend the exclusive affair, leaving the venue in the early hours of Saturday after an eventful evening.

    As she exited, Carpenter maintained a discreet presence, donning a black lace veil over her head while making her way into a waiting limousine.

    She appeared deep in conversation with a mystery companion as the car pulled away from Madison Square Garden. 

    Sabrina Carpenter was among the A-list stars who turned out to celebrate Taylor Swift and Travis Kelce's blockbuster wedding at Madison Square Garden on Friday; Above, in 2025

    Sabrina Carpenter was among the A-list stars who turned out to celebrate Taylor Swift and Travis Kelce’s blockbuster wedding at Madison Square Garden on Friday; Above, in 2025

    Carpenter, 27, secured a coveted invite to the star-studded celebration, slipping out of the venue in the early hours of Saturday morning after the festivities

    Carpenter, 27, secured a coveted invite to the star-studded celebration, slipping out of the venue in the early hours of Saturday morning after the festivities

    The bridesmaid rumors weren’t exactly pulled from thin air. 

    Carpenter has become one of Swift’s closest confidantes in recent years, opening multiple legs of the Eras Tour before the pair teamed up on the title track of The Life of a Showgirl. 

    The latest peek inside the wedding comes after fellow singer Maren Morris revealed the personalized favor Swift and Kelce handed out to guests.

    The morning after the lavish celebration, Morris shared a series of glamorous Instagram snaps from the event before giving fans a closer look at the custom keepsake tucked away in the final photo.

    The personalized handkerchief featured the couple’s bespoke wedding logo, made up of two intertwined Ts framed by hearts, alongside the wedding date, July 3, 2026, and the location, New York City.

    In a sweet nod to the bride’s music, the memento also included the opening lyric from Swift’s 2014 hit Blank Space: ‘So it’s gonna be forever…’

    Morris even paid tribute to the newlyweds in her caption, quoting another Swift classic as she wrote: ‘Baby just say yes,’ referencing the singer’s hit Love Story.

    But the embroidered handkerchief wasn’t the only lavish gift guests took home during the wedding weekend.

    Keeping a low profile, the Espresso hitmaker wore a black lace veil draped over her head as she climbed into a waiting limousine

    Keeping a low profile, the Espresso hitmaker wore a black lace veil draped over her head as she climbed into a waiting limousine

    She appeared deep in conversation with a mystery companion as the car pulled away from Madison Square Garden

    She appeared deep in conversation with a mystery companion as the car pulled away from Madison Square Garden

    Those invited to Thursday night’s intimate rehearsal dinner for around 100 of the couple’s closest family members and friends also left with velvet gift boxes embossed with the newlyweds’ intertwined ‘TT’ monogram.

    According to Page Six, each box contained a champagne flute adorned with real diamonds, along with a frayed fabric card printed with what appeared to be the garden from Swift and Kelce’s now-famous engagement photos.

    Guests also didn’t waste much time sharing details from inside the tightly guarded ceremony itself.

    Just hours after the festivities wrapped, AMC CEO Adam Aron posted – before later deleting – an unusually detailed account of the ceremony, describing the couple’s vows as ‘long, entertaining, personal, charming, emotional, irreverent and endearing.’

    ‘Then the vows. Long, entertaining, personal, charming, emotional, irreverent and endearing explorations by each as to how they met, why they want to be with each other for all eternity, the promises they made in joining their much-beloved two whole families (Kelce’s and Swift’s) as one, and committing to their new mutual life together,’ he wrote.

    Aron also revealed the transformed Madison Square Garden was draped in peach and white, while Swift stunned in a white gown with a long veiled train and Kelce wore a white tuxedo before the pair sealed the ceremony with what he described as ‘a sweep you off your feet kiss.’