Latest articles by Sam Hopes
If you've been sitting for 3 hours straight, your hips and spine are begging for this 3-move reset
We've rounded up three poses to help you unlock your spine and hips after a long day of sitting at your desk. Work these into your routine now!
‘The hips don't lie, but they definitely do tricks,' says a mobility coach: 3 moves you need for 'liquid' hip mobility
These 3 moves increase mobility, open your hips and increase stability, and you don't need to be advanced to get started.
I’m a personal trainer: Here's why the 5-5-5-30 workout method is trending
The 5-5-5-30 method involves completing 5 reps of 3 exercises, followed by a 30-second plank. Here's whether or not it could help you boost energy and focus.
No, not lunges: This is the one essential exercise I use to boost longevity, knee health and mobility after 50
Build strength and mobility without putting too much pressure on your knees using this single-leg squat variation.
Forget fart walking — I tried 'phone-sober' walks, and this is my honest opinion
The phone-sober trend involves putting your phone away while you go for a walk. Here's everything you need to know, plus my honest verdict.
I've been training my 72-year-old dad for over 6 years: 3 moves we swear by for building functional strength and balance
Three essential strength exercises you can use at any age to stay strong, mobile and stable, and you don't need weights to do them.
I'm a personal trainer: these 3 moves are elite for unlocking strong, stable abs without lying on the floor
Build a strong core without lying on the floor using this trainer-approved three-move abs workout for beginners.
'Nature bathing' is trending: Here's how it could build your mental stamina and boost relaxation
Spending more time in nature is a proven way to reduce your stress levels and generally boost your mental health, and the 20-5-3 rule can help you to get outdoors more.
Pilates, walking and weights: I'm a personal trainer, and here's why the 3-2-8 method is trending
The 3-2-8 workout method involves three strength training sessions, two low-impact workouts like Pilates or barre and 8,000 steps per day. Here's how to get started.
Lift heavy, move easy: The 4-week strength plan for people who hate feeling stiff but love feeling strong
Try this intermediate four-week strength program for building stronger muscles and improving mobility.
I’m a personal trainer: Why 'gorilla squats' are the only move you need for deep hip mobility
The gorilla squat opens your hips, increases mobility and strengthens your legs, and you don't need any equipment to get started.
Stop using stretches to increase mobility — try this 10-minute 'full-body reset' for functional strength and balance
If you're feeling tight and sore, your body might need a reset, and this 10-minute mobility routine can help.
I coach mobility classes for a living: I turn to these five moves again and again to build a resilient body in just 20 minutes
I coach mobility classes for a living, and I turn to these five moves again and again to build a resilient body.
3 ‘simple’ fitness tests adults over 60 should be able to pass
Three simple fitness tests that assess strength and flexibility over 60; see how you score for your age category and what needs improving.
I'm a personal trainer: This is one move you shouldn't be using to build strength with back pain
Strengthen your core without hurting your lower back with these tips for movements to avoid or try.
‘Dieting rarely builds lasting results,' says a personal trainer: Try this dietitian-approved hack instead
Dieting and health fads rarely build lasting results for body recomposition, but small lifestyle hacks can help, and this one is dietitian-approved.
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.
