Latest articles by Sam Hopes
No, not weights — this is the one 'hypermobility' exercise you need for strong and stable joints
A movement specialist says to stretch less and stabilize more, so here's the one essential exercise to try for strong and mobile joints.
Over 60? I’m a personal trainer, and these 3 floor exercises will show you how strong your core is
A personal trainer shares three floor exercises to test core strength over 60.
The 3-3-3 workout rule is trending — here's what you need to know
The 3-3-3 workout method involves three days of strength training, three days of cardio and three days of active recovery or rest; here's how it works and how to try it yourself.
This is the minimum amount of cardio you really need each week — and how to achieve it
Here's how much cardio you need each week to stay fit and healthy.
My dad says this is the best anti-aging exercise I ever taught him — and it's not squats
Split squats build lower-body strength, stability and balance, and it's one of the best anti-aging exercises I teach for senior clients.
A Pilates teacher says you can fire up your abs and glutes with this 'essential' exercise for beginners
Forget sit-ups, crunches, or Russian twists; a Pilates teacher shares his ‘essential’ abs and glutes exercise for beginners.
Forget 'fart walking' — this simple after-meal workout boosts your metabolism in just 10 minutes
The 10-minute after-meal walking workout that boosts your metabolism and lowers blood sugar without vigorous or intense exercise.
No crunches, all abs: This 5-move standing workout shreds your core with just a dumbbell
These five standing abs exercises build a strong and stable core using just a dumbbell, and here's a five-move workout you can try.
Japanese interval walking is trending — here's why and how to try it
The Japanese Interval Walking Training (IWT) is gaining huge traction as a walking workout that burns fat and lowers your blood pressure. This is everything you need to know.
Over 70? These are the 3 essential bodyweight exercises I teach to build balance and functional strength all over
Here are three bodyweight exercises you can do over 70 to maintain balance and increase functional strength.
Build strong, supple shoulders using this 1 move — I’ve taught weightlifting and mobility for years, and it rarely fails
Build strong, stable and supple shoulders using this trainer's one exercise that "rarely fails" to increase shoulder mobility using minimal equipment.
This ‘Power Pilates’ workout sculpts a strong, toned body with just one set of dumbbells and 30 minutes
Strengthen and tone your whole body with this 30-minute dumbbell 'Power Pilates' workout.
Less stretching, more mobility: 3 simple chair exercises for people over 60s (that don’t involve sitting)
These chair exercises are simple and effective for building mobility after 60, and you can do them standing up.
Ready for a challenge? I'm a personal trainer, and this 90-rep decline push-up workout will test upper-body strength in just 9 minutes
Decline push-ups elevate your legs to strengthen your upper body, and this 90-rep 9-minute challenge is the perfect way to test your chest, arm and shoulder strength.
This 3-move kettlebell walking workout builds functional strength and muscle — and only takes 25 minutes
Build full-body functional strength in 25 minutes with this 3-move kettlebell walking workout.
Longevity workouts are trending — here’s why the Norwegian 4x4 method is the 'Scandinavian secret' to building strength and endurance
The Norwegian 4x4 method involves high-intensity exercise for four minutes followed by three minutes of active recovery, repeated four times. Here are the benefits, and a workout to try.
Are you doing 'leg day' properly? New research says probably not, here's why
Research conducted on 1,000 Brits found that only 9% train all the major leg muscles evenly, which could lead to imbalances, instability and injury. Here's what the study found, and how to fix it.
Improve your grip strength with these 3 beginner-friendly dumbbell exercises — it's the key to boosting your longevity
Improve your grip strength with these three beginner-friendly dumbbell exercises and boost longevity.
The best ankle weights 2025: tested and reviewed by our fitness team
We’ve tested the best ankle weights on the market from brands like Sportneer, Bala, and Gaiam, and tested them for rehabilitation, strength training and more.
Your Oura Ring could be key to better recovery: Here's a resting heart rate 'hack' to try
We used Oura Advisor to assess heart rate trend over four weeks with the Oura Ring 4, and here are the results so far.
No, not sit-ups — try the runner's plank to strengthen your abs without hurting your lower back
The runner's plank is an alternative I use as a certified trainer when sit-ups aren't possible, and this is exactly how to do the exercise.
These are the 5 strengthening exercises you need to start doing in your 20s, says a personal trainer
These are the 5 essential exercises to start in your 20s, says a personal trainer.
Move over lunges — I teach weightlifting, and this is the strength exercise I'd use instead
You don't need lunges to build stronger legs with knee pain; just try this personal trainer's alternative, called the suitcase deadlift.
