Week of July 27, 2026
4-H Public Fashion Revue Narrators
We are looking for youth interested in narrating at the 4-H Public Fashion Revue on Friday, August 7 at 7:00 p.m. at the Nielsen Center.
If you are interested in narrating, forms are available online to complete and return to the Extension Office.
A sign-up sheet will also be available at Fashion Revue Judging the day of. You do not have to participate in Fashion Revue to narrate.
Narrator practice will be on Friday, August 7 in the Nielsen Center at 4:00 p.m.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 6, 2026
County Fair:
- Cake Decorating Contest - Must pre-enter by Monday, July 27
- ALL livestock & small animal - due by Friday, July 31
- Rocket Launch & Bicycle Rodeo - Entered on Tuesday, August 4 by 6:30 p.m. with STEM committee
NEW in 2026: We will not be assigning times for Cake Decorating *exhibits*. Youth will enter their exhibits with the rest of their entries.
STATIC Exhibits: Don't forget to include the supporting information on each project!
State Fair: All livestock exhibitors must be pre-entered online by 8:00 p.m. on Monday, August 10th.
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 6, 2026
4-H Special Edition - Norfolk Daily News
Nebraska Extension in Madison County is excited to be producing the 51st Annual 4-H Special Edition newspaper insert for National 4-H week in partnership with the Norfolk Daily News. This special insert is distributed to over 12,000 homes during the first week in October and has a digital reach of 1.5 million pageviews every month. What an exciting way to share our 4-H stories! All 4-H members are invited to submit articles on their 4-H experiences with the theme "Ready Today, Leading Tomorrow”.
If you write an article, Please save your article as a text file or paste the article directly into an email. Also, submit at least one photo of you while doing your project or with your final project. Close-up, action shots with one or two people are generally preferred. Include information to run under the photo. Identify the people (left to right). Describe what is happening in the photo. Please save the photo as a JPEG file. Also, when ending your article, please include your county of participation. (ex. Madison County, Cedar County, etc.) You can email the article and photo to Kiley Truex at ktruex@norfolkdailynews.com with the subject line stating: 4-H Special Edition 2026.
The deadline for submission is Friday, September 11, 2026.
Contact the Extension Office with questions!
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 6, 2026
Cuming County 4-H Cook-Off Contest
On Thursday, July 23rd, 2026, Cuming County 4-H hosted their annual Cook-Off Contest and Culinary Challenge at the Wisner-Pilger Jr./Sr. High School. The 4-H Cook-Off Contest is an event where 4-H youth can create unique dishes with different meat groups, Poultry, Beef, and Pork. Following the event, ribbons were awarded and the TOP participant in beef, poultry, and pork were recognized. All medals and trophies will be handed out at Public Fashion Revue on Friday, August 7th.
The results from the 4-H Cook-Off contest are as follows:
Poultry Division:
Purple Ribbon - Beckett Hansen with his Chicken Alfredo Meatball Bake
Purple Ribbon - Harper Haymart with her Blackstone Chicken Fajitas
Purple Ribbon & Top Poultry - Olivia Jacobsen with her Chicken Bacon Ranch Pasta
Purple Ribbon - Kyler Reha with his Roasted Chicken Salad
Pork Division:
Purple Ribbon - James Bloedorn with his Breakfast Bites
Purple Ribbon & Top Pork - Beckett Hansen with his Three Pork Breakfast Casserole
Purple Ribbon - Kyler Reha with his Lola’s Chopped Pork
Purple Ribbon - Carlie Stutzman with her Slow Cooker Pork Spare Ribs
Beef Division:
Purple Ribbon - Beckett Hansen with his Beef Dip Sandwiches
Purple Ribbon - Olivia Jacobsen with her Cheesy Taco Rice Skillet Dinner
Purple Ribbon - Nora Lewis with her Taco Cups with Amma’s Taco Meat
Purple Ribbon - Kendyll Penrose with her Hamburger and Corn Casserole
Purple Ribbon & Top Beef - Kyler Reha with his Crockpot Steak Bites
Champion Cook-Off Contest – Olivia Jacobsen with her Chicken Bacon Ranch Pasta
Reserve Champion Cook-Off Contest – Beckett Hansen with his Three Pork Breakfast Casserole
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 27, 2026
Cuming County 4-H Culinary Challenge
The Culinary Challenge was held on Thursday, July 23rd, 2026, at the Wisner-Pilger Jr./Sr. High School in conjunction with the Cook-Off Contest. This contest has youth prepare a table setting with a theme and prepare one recipe to go along with their menu. Youth design a fun theme and include a favorite recipe. The contest is divided into Junior, Intermediate, and Senior divisions. Ribbons were awarded at the conclusion of the contest. All medals and trophies will be handed out at the Public Fashion Revue on Friday, August 7th.
The results from the Culinary Challenge are as follows:
Junior Division:
Purple Ribbon – Sutton Ernesti with her Honey Ice Cream
Purple Ribbon – Harper Haymart with her Patriotic Truffle
Purple Ribbon – Brynn King with her Pumpkin Patch Cupcakes
Purple Ribbon – June Lewis with her Chocolate Peanut Butter Rice Krispie Bars
Junior Champion Culinary Challenge: Harper Haymart
Reserve Champion Junior Culinary Challenge: Brynn King
Intermediate Division:
Purple Ribbon – James Bloedorn with his Loaded Mac n’ Cheese
Purple Ribbon – Hadley Goeden with her Pumpkin Pasties
Purple Ribbon – Nora Lewis with her Chocolate Ganache Macaron
Purple Ribbon – Kendyll Penrose with her Paper Sack Apple Pie
Purple Ribbon – Seth Ready with her Classic French Silk Pie
Intermediate Champion Culinary Challenge: James Bloedorn
Reserve Champion Intermediate Culinary Challenge: Nora Lewis
Senior Division:
Purple Ribbon – Annamae Bloedorn with her Strawberry Cake Roll
Senior Culinary Challenge Champion: Annamae Bloedorn
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 27, 2026
Cuming County 4-H Youth Compete at State 4-H Horse Show
The State 4-H Horse Show was held in Grand Island, NE July 11-15th and Cuming County had one youth compete.
Rayna Lofgren
- Intermediate Showmanship, Purple, 4th overall
- Intermediate Horsemanship – Purple, 7th overall
- Intermediate Western Pleasure – Purple, Reserve Champion
- 3–5-Year-Old Halter Mare – Purple, Reserve Champion
- Intermediate Pole Bending – Purple, Champion
- Intermediate Barrel Racing – Purple, 3rd overall
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SOURCE: Melissa Hagemeister, Extension Associate
RELEASE DATE: July 27, 2026
Rental Rates for Nebraska in 2026
What does it cost to rent pasture this year? The final 2026 Nebraska Cash Rental Rates Survey results are now available.
Average monthly pasture rental rates increased between 2% and 8% compared to last grazing season, continuing the upward trend across Nebraska.
The North reporting district, primarily the Sandhills, reported the highest average rate at $82.10 per cow-calf pair per month. The Northeast and Central districts followed at $77.35 and $74.60, while the Northwest district, including much of the Panhandle, had the lowest average at $56.45 per pair per month. Most other areas of the state averaged between $61 and $70 per pair each month.
Keep in mind these are averages. Actual rental rates depend on factors such as pasture quality, fences and water, management responsibilities, cattle size, and local demand.
Whether you're renting pasture or leasing it to someone else, a written lease is one of the best risk management tools available. Be sure it clearly outlines the stocking rate or number of cattle, grazing period, payment terms, and how unexpected events like drought will be handled.
To view the complete 2026 Nebraska Cash Rental Rates Survey, visit the Center for Agricultural Profitability website.
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SOURCE: Shannon Sand, Extension Educator Ag Economics
RELEASE DATE: July 27, 2026
Late rains have improved the appearance of native range across parts of Nebraska, but green is not always the same as growth.
Mid-June clipping data from the Gudmundsen Sandhills Laboratory showed cool-season forage production at only about 20% of normal, with total forage production at roughly 30% of normal. While that is one location and conditions vary across the state, it illustrates how far behind some pastures were heading into summer.
While cool season production can be significant, native range often contains a large amount of warm-season grasses, especially as we head east across the state. These plants make much of their growth during the heat of summer, so late-June and July rain can still produce meaningful forage.
However, that response is not automatic. Growth depends on how much rain falls, whether moisture continues, and how much plant vigor remains. With cool-season production already reduced, grazing pressure may also shift heavily toward warm-season grasses as they begin growing.
Do not estimate available forage from the road. Walk pastures and look at plant height, leaf area, residual forage, bare ground, and how evenly cattle are grazing.
Late moisture gives native range an opportunity, but it does not erase the earlier forage deficit. Protecting leaf area and allowing adequate recovery will help plants use the next rain and rebuild vigor heading into fall.
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SOURCE: Ben Beckman, Extension Educator Livestock Systems
RELEASE DATE: July 27, 2026
As we move through midsummer, it’s time to evaluate our forage situation. Depending on your location, meadow hay harvest might be starting, you could be on your second cutting of alfalfa or preparing to cut warm-season annual crops soon.
Now is a great time to assess your forage inventory. Most perennial grasses have completed their growth, and multiple alfalfa cuttings should be done. Even if not all meadow hay and summer annuals are harvested, we can estimate our total yield for the year.
Ask yourself: Does our current yield meet our winter feed needs? If not, consider options like late planting of summer annuals or fall forages like oats for grazing. Be cautious with planning fall hay harvests however, due to drying challenges.
If you have excess hay, plan on how to manage it. For selling or storing, prevent quality loss by keeping hay dry. Store it under a roof or tarp, if possible, elevate it from the ground, line bales with the topography and sun, and ensure good airflow around bales to maintain quality.
Finally, if you haven’t done so, send in hay samples for quality testing. Hay quality varies year-to-year, even from the same field. Testing helps us match hay to livestock needs or set appropriate selling prices.
Assessing forage stores now, while plants are still growing and hay is being harvested, helps close forage gaps, manage surplus, and ensure quality use later.
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SOURCE: Ben Beckman, Extension Educator Livestock Systems
RELEASE DATE: July 27, 2026
Common Sense Farming and Ranching
Alfredo DiCostanzo, Beef Systems Extension Educator
University of Nebraska
Week of July 27, 2026
Cow size and efficiency
Much is written about what it costs to keep a cow in America and how size affects costs. Recently, we reported on cow weight increases over time associated with heavier carcasses from fed cattle.
If cows are getting heavier, at least relative to the weights of cows originally studied in the 1980’s, what are the implications on their energy requirements for maintenance? I had the opportunity to investigate how the requirements of cows resulting from modern genetics changed. In addition, I studied whether breed, region of the country, stage of production, and metabolic activity affected their energy requirements.
The good news is that despite a trend for heavier cows, their energy requirements for maintenance per unit of metabolic size have not changed. Neither region of the country nor whether cows were the product of beef or beef x dairy crosses affected energy requirements. This is good news unless of course as cows got heavy, weaning weight of their calves did not increase to compensate for greater energy needs.
Using data from auction markets reporting to USDA between 2019 and 2026, we determined calf weights for Northwest, Northern Plains, Midwest, Northeast, Southwest, Southern Plains, and Southeast regions of the country. Except for calves in the Southern Plains, cows in northern states had calves that weighed 40 lb more than cows in other southern states. Yet, cows in northern states were also heavier (they should be weaning heavier calves to compensate for greater maintenance requirements).
Relative to their requirements, however, cows produced calves in either region at the same efficiency. It takes 4,600 to 4,900 lb of TDN (or from 8,300 to 8,800 lb hay) to produce a weaned calf weighing 510 or 550 lb in southern or northern states respectively. Calculating the ratio of weaned calf to TDN results in an efficiency of energy capture of 11%. Data from cows tested in the 1980’s resulted in similar efficiency of energy capture.
We can safely conclude that although cows have gotten heavier, their offspring is also heavier offsetting the net increase in energy requirements of the modern beef cow. Some of us believe this increase in weight was necessary to permit their offspring to reach harvest weights needed to maintain beef production at the current (and perhaps) future cowherd inventories.
Relative to the efficiency of energy transformation of solar panels from solar to electric (around 25%), the humble cow may be considered only half as efficient. Yet, production of calves to weaning (and beyond) incorporates use of forage fiber of little use to other livestock or humans. Therefore, this system relies on energy sources that result from photosynthesis transforming forage nutrients into nutritious and flavorful beef protein and other beef nutrients.
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Week of July 13, 2026
Cow efficiency in America
Federico Podversich*, Connor Biehler† and Alfredo DiCostanzo†
*Post doctoral fellow, South Dakota State University, †Extension Educator, University of Nebraska
Recently, in preparation for a national talk on cow energetics, my co-authors and I compiled and analyzed weights of cull cows sold through US auctions reported by USDA since 2019. Because the task of compiling cow weights directly from farms and ranches in the US would be impossible, and any attempt to obtain representative samples would likely end up in extreme bias, we considered weights of three classes of slaughter cows (USDA Breaker, USDA Boner and USDA Lean) to represent the weights of cows in US herds.
We all wish we could have had access to records prior to 2019 to generate a longer trajectory for our analyses, but changes in USDA Market News reporting prevent incorporation of data prior to April of 2019. Regardless, as most readers will surmise, this endeavor generated a tremendous amount of data, over 1.5 million records. The real test of this challenge is to understand what we learned from this exercise and what it means to American beef production.
For some time, many industry analysts have recognized how efficient the American beef producer is. Yet, as carcass weights of fed cattle increase, many wonder whether cow weights are also increasing and what effect that has on cow production efficiency.
For our analysis, cow weights derived from local sale barns reporting were pooled by state and then by region. Regions were divided into seven, representing distinct production geographical and ranch and farm management production areas, namely Northwest, Northern Plains, Midwest, Northeast, Southwest, Southern Plains, and Southeast. We expected that environmental conditions in southern regions would result in lighter cow weights. Production conditions in most northern states, although affected by climate (and terrain), generally result in better feed supply.
As expected, cows sold in northern states were on average 166 lb heavier than those sold in southern states. Average weight of cows sold in northern states was 1,350 lb while those sold in southern states weighed 1,182 lb. This reveals that farmers and ranchers in each of these regions are managing genetics of their herds to fit environmental conditions unique to the regions where they raise cattle.
During the period between April 2019 and May 2026, carcass weights of fed cattle increased from a low of 827 lb in May 2019 to 946 lb in May of 2026. That is an increase of 119 lb over 7 years.
Using the cow weight data, we tested whether cow weights have increased since 2019. Using the average for the entire country (ignoring regional differences), cull cow weights increased from 1,263 lb in 2019 to 1,289 lb in 2026. That is an increase of 26 lb over 7 years.
Averaging each increase (carcass from fed cattle and cow weights) results in a net yearly change in carcass weights of 17 lb and a net yearly change in cow weight of 4 lb.
Although one cannot directly associate cull cow weights to fed cattle carcass weights (example, current cow weights represent cows whose offspring has not been harvested), the average US beef cow genetics is responding to market demands.
It is also evident that cow production efficiency is increasing: one lb increase in cow weight represents 4 lb increase in carcass weight.
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Week of June 29, 2026
America’s history is the history of beef in America
As we prepare to celebrate 250 years of American Independence, it is good to recognize the role beef played as an American food staple since the early years of this country.
The Ration of Provisions established by the 1775 Continental Congress listed one pound of fresh beef to be provided for each soldier per diem (daily). Although this ration allocation was fulfilled only when soldiers were camped near farms and ranches, salted beef substituted fresh beef when soldiers operated away from farms and on long campaigns. Often, soldiers cooked beef and bones with any vegetables they could purchase or harvest themselves to make a soldier stew. This practice was encouraged to preserve the full nutritional value of beef.
Generally, however, soldiers had to procure their own beef by slaughtering and butchering cattle themselves. With an Army the size of the Continental Army (comprised of 231,000 soldiers not including the needs of over 145,000 militia), this daily allowance of beef would require over 700 head of cattle to be processed daily to keep up with this need.
During the Civil War, beef continued to play an important role in providing nutrition for the troops of the Union and Confederate Armies. Rations during the Civil War included up to 1.25 lb. of beef per soldier.
As Civil War campaigns often took soldiers on extended engagements, beef was generally preserved with salt in barrels. It came to be known as “Barrel Beef.” This product had to be rinsed in water before cooking to remove the excess salt. Alternatively, beef preserved as jerky was carried by soldiers for easy and quick snacking and meals.
Railways in northern states were used as supply lines for the Union Army. Early entrepreneurs, Gustavus Swift and P.D. Armour, built packing plants in Chicago to supply the Union Army with beef. Their plants produced canned and preserved beef to supply the Union Army.
The Confederate Army had a tougher time providing beef for its troops. Strategic moves by the Union Army prevented beef from Texas from reaching Confederate troops. This created a need to drive cattle from Florida to the front to keep troops fed. Soon, however, the Union Army captured Fort Myers, amongst other locations, to prevent cattle from reaching Confederate troops.
While the Confederate Army struggled to keep beef supplied to their troops, the Union Army went beyond merely feeding their troops beef just to keep them nurtured. During the war years, Dr. James Salisbury, a New York physician researching the connection between food and wellness in the pre-war years, recommended to the Union Army the implementation of a meat-only diet to help soldiers suffering from camp diarrhea (or other conditions).
According to Dr. Salisbury, beef was the best meat source. His recipe, known then as the muscle pulp of beef recipe (now known as Salisbury steak), consisted of broiling chopped lean beef formed as a cake or patty. The original recipe contained butter, pepper and salt to which Worcestershire and/or lemon may be added.
American producers should rejoice as American beef has been center-of-the-plate in America’s history. American beef’s historic roots and origin on ranching and farming families ensure that it will remain in that status into the future.
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Rural Health
Hannah Guenther, Extension Educator
Week of July 20, 2026
Back to the Basics of Food Safety
What a terrible time to be afraid to eat fresh produce! Summer is the peak season for fresh produce, but the most recent news of parasitic diarrhea has everyone a little more cautious about consuming fresh produce. It is easy to want to head straight to the fridge and throw out everything and while outbreaks certainly deserve our attention, they also serve as a good reminder that the same food safety habits we practice every day are still our best defense.
Rather than focusing only on one illness, let's take a step back and review a few simple ways to protect yourself and your family from foodborne illnesses.
Wash Your Fresh Produce: Whenever food safety makes the headlines, one of the first questions people ask is, "Should I wash everything?" Fresh fruits and vegetables should always be rinsed under cool running water before eating, cutting, or cooking. That includes produce with peels like melons, avocados, and oranges. Even though you don't eat the outside, your knife can carry germs from the peel onto the fruit or vegetable inside.
The one exception? If the package says "pre-washed," "triple-washed," or "ready-to-eat," it's already been cleaned and doesn't need another rinse. In fact, washing bagged salads again may actually introduce bacteria from your sink or countertops if they aren't clean.
And don’t forget to skip the soap. Fruits and vegetables are porous and can absorb soap residue. Plain running water is all you need.
Keep Raw Meat Separate: One thing that doesn’t require washing is your raw protein! Raw meat, poultry, and seafood naturally carry bacteria that are destroyed during cooking. Washing raw chicken or other meats doesn't remove those bacteria. Instead, it can splash contaminated water around your sink, countertops, dishes, and even nearby foods. The safest approach is simple: move meat directly from the package to the pan, wash your hands afterward, and use a food thermometer to ensure it reaches a safe internal temperature.
The #1 Tip!: If there is one habit that prevents more foodborne illness than almost anything else, it's washing your hands. Wash with warm water and soap for at least 20 seconds before preparing food, after handling raw meat, after using the restroom, after touching pets, and before sitting down to eat. Need a timer? Hum "Happy Birthday" twice, and you'll be right around 20 seconds.
For more information on food safety go to: https://www.cdc.gov/food-safety/
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Week of July 6, 2026
A Long List of Healthy Summer Snacks
Oh, my goodness, this summer has been crazy. I know I am not alone in this feeling. Between balancing Charlotte’s schedule, the hay’s schedule, and trying to spend as much time outside and at the lake, it’s been crazy. We are never in one place for very long, which means that sitting down to meals is a challenge. During the summer months, our house relies heavily on healthy snacks to fuel Charlotte, Adam, and me between activities and events. So here is a long list of healthy, summer snacks!
1. Carrots with Ranch
So, we all know and love the traditional take on carrots and ranch, but have you tried the new ranch carrots that have taken over the internet? Simply place baby carrots into a sandwich bag and sprinkle with ranch dip seasoning. Toss around until coated, adding more as needed, and enjoy! It’s a fun take on carrots with ranch that’s portable and delicious.
2. Homemade Granola with yogurt
Great for breakfast or a snack, Charlotte and I both love yogurt with granola for a hot weather snack. Store bought granola can be high in added sugar and very expensive. Here is a simple recipe to make at home. Add 3 cups of cheerios and 2 cups of oats to a large bowl. Add ¾ cup chopped nuts of your choice and 3/4 cup of dried fruit. In a smaller bowl, mix 1/2 cup oil, 1/3 cup honey, 1 tsp vanilla, and a pinch of salt. Pour of cereal mixture and toss until completely combined. Pour into a greased baking dish and bake at 350 for 30 minutes. Let it cool completely before breaking up into bite sized pieces and storing in the refrigerator.
3. Fruit Kabobs
I can slice up a peach and some watermelon and place it in front of Charlotte, but one more step takes a simple fruit snack up a notch! Grab a kabob stick and layer various fruits. We like to include peaches, watermelon, and pineapple or whatever local fruit we can get our hands on!
4. Popcorn
Did you know popcorn is a whole grain? Whole grains are digested slower which means a slow –sustained release of energy carrying you through all your summer activities. Our favorite addition to regular popcorn is a sprinkle of Mike’s Seasoning!
5. Cucumber with Mike’s seasoning
While on the topic of Mike’s, one of the most refreshing summer snacks is simple sliced cucumbers topped with Mike’s seasoning. So simple, so delicious.
6. Banana Smoothie
If we have enough time, I try to whip up a simple banana smoothie that is portable and delicious. Simply add 1 banana to a blender, with 2 tbsp honey, 1 cup low fat milk, and ½ cup of ice. You can get creative by adding a scoop of peanut butter or some cocoa powder!
7. Chips and Cheese
Chips and dip is forever my snack of choice – blame it on my Texas roots. Charlotte takes her chips up a notch with the addition of melted cheese on top of her chips. I love it and love that charlotte can make this one all on her own!
8. Frozen Banana Bites
Two ingredients and perfect for a hot day! Slice up a banana and spread with peanut butter. Place another banana slice on top to from a sandwich. Place it on a paper plate and freeze for 3-4 hours. Place in a Ziplock bag and store in the freezer until ready to eat! They go great with a glass of cold milk.
So next time you hear “I’m hungry”, hopefully this long list of healthy snacks comes in handy!
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Week of June 22, 2026
The Best Health Habit I Almost Skipped
Like so many, my exercise routine used to rely heavily on cardio. I loved the runners high, the ease of throwing on my shoes and hitting the pavement, and, in a world where calories are king, seeing how many calories I could burn during my workout. It was challenging for me to commit to lifting weights because it was hard. I wasn't drenched in sweat like I was after a run, and I struggled to truly understand what lifting weights was doing for my body and my long-term health.
That is, until I started to see, feel, and experience the benefits for myself.
I don’t think I need to spend too much time on the benefits of strength or resistance training, but in case you weren’t already aware weight bearing exercises (lunges, weightlifting, squats, pushups, etc.) has been recognized to have benefits to all ages. It supports bone health, sleep, cardiovascular health, and metabolic health.
What changed for me was realizing that lifting weights doesn’t have to be an hour in the gym, it can be 20 minutes at home in a way that works for me and my schedule. Here is a little glimpse into my workout routine and some tips to help you start building resistance training into your schedule.
My routine looks like; Monday: Full Body, Tuesday: Walk/Run, Wednesday: Arms + Walk, Thursday: Walk/Run, Friday: Rest, Saturday: Legs, and Sunday: Rest or Walk.
Each weightlifting session is 20-30 minutes in length.
Ready to get started? Here are some tips to start resistance training.
- Identify your goal. I truly believe that having a long-term goal in mind is the key to accomplishing any large task. For me, I want to set a healthy example for Charlotte right now and I want to be active later in life. (I have a goal to hike Machu Pichu in Peru!)
- Find the time. Write down everything you do for a day and how long. This includes making coffee, scrolling Facebook, to calling a friend. Identify 30 minutes that you could utilize consistently for exercise.
- Strength Training Your Way! As I mentioned, there are multiple ways to start resistance training, what works best for you? If you have weights at home, dust them off and put them to use. No weights? No problem. Start with bodyweight exercises such as lunges, squats, pushups, or step-ups. The best workout is the one you'll actually do.
- Track your Progress. And no, I'm not talking about the scale. (I could write a whole other article about my thoughts on the scale, but I'll save that for another time.) When you begin lifting weights, your body composition may change. The scale may not tell the full story. Instead, pay attention to your energy levels, how your clothes fit, how easily you carry groceries, or whether you're able to do more than you could a few weeks ago.
Strength training isn't just for athletes or gym-goers. It's for everyone, at every age. Whether you're lifting dumbbells, carrying feed buckets, hauling groceries, or picking up grandkids, strength matters. And it's never too late to start building it.
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Weekly News
- Don't Miss the Deadlines
- 4-H Special Edition - Norfolk Daily News
- Cuming County 4-H Cook-Off Contest
- Cuming County 4-H Culinary Challenge
- Rental Rates for Nebraska in 2026
- Late Rains & Native Range
- Mid-Season Forage Check