Latest articles by Sam Hopes
Out with the new, in with the 'old school' exercises: 3 strength moves that stand the test of time
Three simple weightlifting moves that build full-body strength and muscle.
Stop doing 100s of crunches: Why this 5-minute 'bracing' routine builds a stronger core than sit-ups ever will
Learn how to engage your core properly with this five-minute bracing routine that helps you switch on the correct muscles for workouts.
I teach mobility classes: 3 moves that open and strengthen your shoulders better than basic stretching
Strengthen and stabilize your shoulders using these three exercises and a resistance band.
Improving your balance doesn't need to be time-consuming: Just try these 3 stability moves from a personal trainer
Feel more stable with these three simple balance exercises you can do while brushing your teeth.
4 hip mobility moves that unstick your joints better than a 30-second butterfly stretch
Unlock a greater range of motion in your hips by trying these four mobility exercises in rotation over the next few months.
I quit drinking alcohol — and I'm stunned by what my Oura Ring 4 told me about my health
I quit drinking alcohol, then tracked my health and sleep using the Oura Ring 4, and I've been stunned by what it has told me in a short time.
You can't 'tone' muscle — I'm a personal trainer, and these are the two things I tell clients to do instead
You can't 'tone' muscle, so here's what is really happening when you build muscle definition, and why you need to know about body recomposition.
We know weight training prevents muscle loss after 40, but what 3 moves should you start with?
Resistance training strengthens your joints, bones, ligaments and muscles against injury and age-related conditions; these are the three exercises to start you off.
A physical therapist says these are the ‘hidden signs your posture impacts your walking shoes,’ and how to fix them
A physical therapist says these are the hidden signs your posture impacts your walking shoes, and how to fix them.
'This dumbbell renegade row challenge just humbled me,' says a personal trainer: Here's how to try it
The dumbbell renegade row challenge is rough on your arms and back muscles, but can you get to the end?
Can eating more protein improve your mood? A nutritionist explains
Emerging research suggests that protein consumption could also affect mood, says a nutritionist — here’s how.
Grab a kettlebell: This 3-move 'flow' workout builds strength, core power and boosts balance
One kettlebell is all you need to improve functional strength, balance and core power without going to the gym.
Forget crunches: Turkish sit-ups are 'the key to unlocking mega core strength and power,' says a personal trainer
This is how one exercise can completely transform your core power and shoulder stability over time.
I coach mobility classes: This 5-move stretching routine is responsible for developing my healthy hips and stronger body
I coach mobility classes for a living, and these are my five favorite stretches for building strength and flexibility in my hips, spine and shoulders.
Stop struggling with squats — I asked personal trainers for 3 moves they give clients that make the biggest difference
Learning how to squat isn't as simple as it looks, which is why we asked personal trainers which exercises they give to clients to improve squat depth and mobility.
I'm a personal trainer, and I'm begging you to stop relying on pigeon pose for tight hips — try this instead
The fire hydrant exercise opens your hips and groin and strengthens your glutes, while putting less pressure on your joints; a personal trainer demonstrates.
What's the best exercise bike? I'm a fitness expert and these are my top picks for 2026
review The best exercise bikes for home workouts based on our in-house testing
I'm a personal trainer — when I notice mature clients struggle with balance, this is the one move I give them to fix it
You can learn to balance at any age, and this squat exercise will help strengthen your lower body muscles and increase mobility to help improve balance over time.
1 move, 3 minutes: 'Do this every morning to feel 10 years younger,' says a mobility coach
One mobility exercise can help unlock tight hips full of tension, and it only takes a few minutes.
3-move mobility flow: I'm a personal trainer, and you can unlock tight hips in minutes
These three hip mobility exercises are great at relieving tension and increasing range of motion without equipment.
ChatGPT is a terrible personal trainer — unless you use these 3 specific prompts
Asking ChatGPT to be specific when building a new gym workout routine will get you better results, and there are prompts you can use to help improve the experience.
Forget long gym sessions: This 7-7-7 kettlebell workout builds full-body strength in half the time
I’m a personal trainer, and this is the only kettlebell workout you need to master the 7-7-7 method.
A 47-year study tells us the exact age when your strength and fitness begin to decline, and I’m stunned
If you've ever wondered when strength and fitness begin to decline, this 47-year study tells you what you need to know.
