Latest articles by Sam Hopes
Study says this is the real reason you're not seeing workout results — and it's not 10,000 steps
Stress could be the reason you're not seeing results from your workouts, according to Welltech, which looked at search data in the UK.
New study says this is the exercise you should do during pregnancy to boost energy and mood — and it's not jogging
New research shows you can build strength and muscle, boost mood and energy, and reduce pain and fatigue by strength training two to three times per week; here's what we know.
If you want to lose fat — I'm a personal trainer, and this is why body fat percentage and mass matter
Experts in health and fitness explain the difference between body fat mass and body fat percentage, and which is the most important for your health.
I'm a personal trainer, and this coach's 4-way stretch could relieve your tight ankles and boost lower-body mobility
"Try this 4-way ankle stretch!" — expert coach says this move could fix weak ankles and boost mobility as you age.
Expert mobility coach shares the 4 tricks he uses with his mom to boost longevity and reverse aging
Mobility coach shares four ways to increase longevity as you age using exercise with or without equipment.
I've been teaching weightlifting for years — drop the weights and try the gymnastics plank to build stronger abs
I've been teaching weightlifting for years, and this is one of the most effective core-strengthening exercises to do without weights.
Hot vs cold: which is better for muscle recovery? New study says this is the answer
A new study says hot water immersion could be more effective than cold water immersion for muscle recovery and perceived pain; here's what the research found.
Your stiff shoulders could be holding you back — here's how to instantly relieve tightness in just 2 minutes
Shoulder dislocations relieve tight shoulders, improve upper-body mobility, and build strength and stability; you can feel the benefits in just a few minutes.
Forget running — new study shows this exercise can burn body fat as much as cardio
Resistance training could burn fat similarly to cardio, and combining the two on the same or different days won't impede your fat loss efforts, says a 2025 study.
Forget lifting heavy weights — beginners just need to focus on these 2 things to build strength and muscle
Weightlifting beginners don't need to focus on lifting heavy weights to begin with; practicing a full range of motion during exercises and full control is more important.
We test yoga mats for a living — these are the 6 we'd buy
We've tried and tested the best yoga mats from Manduka, Lululemon, Yogi Bare, Liforme and more, to find the best quality and sustainable brands for your practice.
The best massage guns 2025: relieve muscle pain and boost recovery
Review We've tested the best massage guns you can buy to boost recovery, reduce stress and achieve a deep tissue massage at home.
I'm a personal trainer — avoid these 2 big mistakes when doing squats
Personal trainer shares two mistakes to avoid during squats and how to fix the issues if you're already doing them.
Forget apple cider vinegar — I added grapefruit to my water every day to boost my metabolism, and here's what happened
Grapefruit is rich in vitamins, minerals and fiber, and could improve your heart health and boost your metabolism, but what does drinking grapefruit water every day do to your body? We found out.
Forget 10,000 steps — study suggests doing this to your daily walk could boost your physical health and help you lose fat
A study conducted into long and short bouts of walking per day using equal intensity and volume showed significant increases in physical activity, step count and more for one group.
7 best shoes for Peloton and indoor cycling 2025: tried and tested by our fitness team
The best shoes for Peloton and home exercise bikes are tried and tested by our in-house Tom's Guide fitness team, including models by Peloton, Rapha and more.
Experts say this is what to do if you can’t sleep after a workout
Experts and research recommend finishing high-intensity workouts at least 60 to 90 minutes before bedtime, and adding low-impact activities to your nighttime routine to minimize sleep disruption.
My stepmom is obsessed with reformer Pilates — she's spent hours and hours with the FOLD Reformer machine, and this is the verdict
The Original FOLD Reformer bed has taken the at-home Pilates industry by storm and offers a studio experience in your own home. We put it to the test for six weeks, and this is what we think.
You don't need to lift heavy weights to strengthen and tone your core muscles, just try these 3 ab exercises
You don't need to lift heavy weights to strengthen and tone your core muscles, according to a personal trainer who shares three of her favorite exercises for your abs.
Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
A study shows the minimum number of steps you should take per day to reduce your mortality risk, and how many steps you should take according to your age.
Forget gym machines — study shows this type of exercise is the most effective at building strength, muscle and power
Functional exercise is the key to strength, power and muscle as you get older, just ask the science.
Runners — I'm a personal trainer, and this is the muscle group you might not be strengthening (but need to)
Personal trainer shares three hip flexor strengthening exercises runners can do to build strength and improve performance.
Less sit-ups, more compound exercises — this one exercise sculpts and strengthens your abs and obliques
Landmine rotations strengthen your core, hips, arms and shoulders without hurting your back. Here's how to do them.
I teach weightlifting for a living — this is the 5-move mobility routine I teach for unlocking tight hips at any age
These are four of the best hip mobility exercises you can do to improve hip health in your 20s, 30s and beyond.
A psychiatrist says this one thing about your heart rate could be the secret to living longer — and it might trump your step count
Heart Rate Variability (HRV) means the intervals between your heartbeats, and could tell you a lot about your longevity and cardiovascular fitness, according to a psychiatrist.
