Latest articles by Sam Hopes
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: 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.
You don't have to lift heavy weights to increase strength — this quick and effective 3-move calisthenics workout builds your entire body
You don't have to lift heavy weights to increase strength — here's a quick and effective 3-move calisthenics routine for your entire body.
Forget the frog stretch — these are the first 3 essential exercises I teach to build strong, robust hips and improve mobility
There are three stretches I turn to before frog stretch for looser, more open hips and better mobility, and this is how to do them.
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.
