Latest articles by Sam Hopes
Forget swimming or cycling — a new study shows this surprising exercise could protect your brain health for 5 years
A new study shows that high-intensity training (HIT) could protect cognitive health in older adults for up to five years. Here's everything you need to know.
I did this walking workout twice a week when I couldn't lift weights — here’s what happened to my body
Here is what happened when one personal trainer ditched the weights for walking workouts, and the benefits of adding two types of walking workouts to your routine.
Stop doing sit-ups! Try this one ab exercise for a rock-solid core
You can say goodbye to sit-ups with this bodyweight exercise, which strengthens your core and hips without hurting your spine. Here's how to do it.
Here are 3 essential stretches that undo hours of sitting, according to a personal trainer
I'm a personal trainer, and these are three essential stretches you need in your routine if you want to release hip tension and build flexibility.
‘This is the best time to take protein,’ says a muscle health expert and scientist — and it will help you build muscle and recover
We spoke to a scientist and protein and muscle health expert to find out the best time to take protein to support muscle repair, growth, recovery and performance.
You only need a few minutes (and these 4 moves) to 'reset your whole body' and build strength, says a yoga teacher
A yoga teacher says
The surprising benefit of the ‘100 gram’ carb rule for better sleep that left me shocked
Too many carbs before bedtime could increase time spent in REM sleep and reduce deep, restorative sleep, suggests a systematic review.
Trainer explains the strength workout you need in your 60s to boost balance, muscle and longevity
An expert coach shares five beginner-friendly exercises that build strength, muscle and power for those over 60.
A yoga teacher says you can fire up your deepest core muscles using this one essential exercise
A yoga teacher says you can build core strength with these three yoga poses and just your bodyweight.
I’m a weightlifting coach — 5 ‘old-school’ exercises that still build functional strength and muscle all over
Build functional strength and muscle using these five "old-school" exercises, according to a personal trainer.
I'm a weightlifting coach — there are 3 times I prefer resistance bands over barbells to build strength, power and stability
Forget barbells and pick up a resistance band to build strength and stability in your joints and muscles, says a personal trainer.
These are the 3 bodyweight exercises I give clients over 50 to sculpt a strong core and boost stability — and they reduce back pain
A personal trainer shares her three tried and tested bodyweight exercises you can do to strengthen your core muscles and reduce the likelihood of injury at any age.
I asked a recovery expert what matters most, and here's the one metric you need to know about
If you want to boost longevity and increase exercise recovery, an Olympic recovery science expert tells us that there's a crucial metric you should track.
Banish ‘bat wings’ and sculpt strong, toned arms — you just need this 15-minute standing Pilates workout
Banish "bat wing" arms and build strong, sculpted muscles with this 15-minute Pilates arm workout.
I quit lifting heavy weights for 60 days — here's what happened to my body
I swapped powerlifting for low-impact movement like Pilates and yoga, and here's what I've learned about my body in just a few months.
I'm a weightlifting coach — these are the 3 exercises I prefer over push-ups to build strong, stable shoulders
You can build a set of strong and stable shoulders using these three exercises rather than push-ups, says a personal trainer, who explains how to do them properly and the benefits.
Top experts debunk the cycle syncing trend — 'The evidence just isn't there'
Experts debunk the popular cycle syncing trend, which involves planning your workouts around the four stages of the menstrual cycle. Here's everything they said.
I knew standing leg extensions could boost mobility, but this was the most surprising benefit for my hip strength
I've leveled up my hip game with standing leg extensions.
Protein and muscle health expert debunks the 30/30 rule, and says this is what matters most
We spoke to a leading protein and muscle health expert who tells us what is and isn't science-backed about the 30/30 rule.
I'm a personal trainer, and I recommend boosting recovery after workouts with these 3 must-try tips
I'm a personal trainer, and here are three ways I increase recovery after workouts for a more peaceful night's sleep.
A yoga teacher recommends this 10-minute 'deep sleep' yoga routine for a restful night's sleep, and it's a game-changer
A yoga teacher for Bupa shares a 10-minute beginner-friendly yoga routine for deep, restful sleep.
I'm a coach with over 6 years' experience in mobility — here's 3 exercises I prefer over stretching to build strong hips
Build strong, injury-resistant hips with these three beginner-friendly mobility exercises from a personal trainer.
New to weightlifting? I’m a coach, and these are the 5 dumbbell exercises I swear by for building strength and muscle
You can build a strong and more muscular body with dumbbell exercises, and these are the 5 we recommend to get you started as a weightlifting beginner.
