Latest articles by Sam Hopes
Fitness trainer: Do these 5 compound exercises in your 30s, 40s and 50s to slow the impact of aging on muscles and joints
Your 30s vs 60s: five compound exercises you should be doing at all ages for full-body strength, muscle and balance.
I'm a Personal Trainer: ChatGPT Built Me a 4-Week 'GVT' Program for Full-Body Muscle Growth, and I’m Surprised by the Results
A personal trainer asked ChatGPT to build a four-week exercise program for muscle growth based on German Volume Training, and here's what happened.
Want to Build Muscle and Boost Endurance? This "Super Creatine" Could Increase Your Performance, Study Says
GAA is a precursor to creatine and could be deemed "superior," according to a small amount of research, but what are the risks and benefits?
I fell out of love with high-intensity workouts: 5 ways I still build muscle and strength as a personal trainer
A personal trainer shares how she keeps active while building strength and muscle without high-intensity training.
Forget pigeon pose — this ‘cow-face’ yoga stretch unlocked my tight hips, glutes and shoulders in just one week
The cow-face pose is a yoga posture that boosts full-body flexibility by stretching your hips, glutes, triceps and shoulders, and improves posture.
I'm a weightlifting coach — these are the 3 exercises I prefer over sit-ups for building a strong and stable core
You can build a strong and stable core using three weightlifting exercises rather than sit-ups, says a personal trainer, who explains how to do them and the benefits.
You don't need heavy barbell squats to strengthen your quads, glutes and hamstrings — try the pendulum squat instead
The pendulum squat puts less pressure on your back and knees and emphasizes your quads. Here's how to do it, the benefits and how to choose between the hack squat and the pendulum squat.
A Pilates teacher says the Pilates roll-down is the 'best 2-minute reset for your spine,’ and it's simple for beginners
The Pilates roll-down is part of the original Pilates method and is a great way to improve posture, boost spinal mobility and relieve tension in your body, according to a Pilates teacher.
You don’t need 10,000 steps to boost your metabolism — this 2:2:1 walking method could be better
This is the secret
As a personal trainer, these 3 stretches are essential for healthy hips after 40
Relieve tight hips and reduce stiffness using these three essential stretches for healthier hips after 40.
The 5-5-5-3 method could be a “game-changer” for focus and mood, says expert coach, and it's simple for beginners
Transformation, empowerment and career coach says the 5-5-5-3 method could be a game-changer for focus, mood and productivity. Here's everything you need to know.
I'm a personal trainer - the 'pendulum swing' exercise is the perfect way to relieve shoulder tension and pain as you age
The pendulum swing exercise can help build or maintain range of motion and mobility in your shoulders, helping to ease stiffness and pain. Here's how to do it, and the benefits.
Forget the gym — this 15-minute kettlebell workout strengthens your abs and entire body with 3 just moves
You just need 15 minutes, one kettlebell and three exercises to strengthen your entire body and core muscles, according to a personal trainer.
A yoga teacher shares 3 exercises you can do to bulletproof your core and strengthen your lower back
A yoga teacher says you can build core strength with these three yoga poses and just your bodyweight.
Unlock your tight hips: A yoga teacher says these are the 'big 3 movements' you need for mobility as you age
A yoga teacher says you can release tight hips and improve mobility as you age using these three types of hip movements.
Forget sit-ups and crunches — can you get abs if you plank every day?
Can doing a plank every day build visible abs? A personal trainer says not quite, but here are the benefits of planking for your body, and what it really takes to build a six-pack.
This one-minute exercise saved my shoulder mobility — and no, it’s not cat-cow pose
You can improve mobility and range of motion in your shoulders with this one exercise from a personal trainer, and it only takes 60 seconds.
‘ChiWalking’ is trending, so I ditched fart walking and tried it — here's what happened
"ChiWalking" involves a blend of Tai Chi and mindful walking. Here's everything you need to know, and how it could benefit you.
I'm a personal trainer — 3 things I wish I had known about weightlifting in my 30s
Three tips for weightlifting in your 30s from a personal trainer, including how to stay injury-free.
New study says the 'one-set rule' could help you build more muscle in the gym (while doing less) — here's how
The "one set rule" means performing just one set of each exercise in your routine to failure, prioritizing intensity over reps and sets. Here's how it works, according to research.
You just need 3 moves and 25 minutes to build your back, biceps and shoulders with a set of dumbbells
Build back, shoulder and biceps muscles with these three dumbbell exercises, according to a personal trainer.
This one bodyweight exercise strengthens your upper body and core without weights — and no, it’s not regular push-ups or planks
The bear push-up is a push-up variation performed from a tabletop position to strengthen your chest, arms and shoulders. Here's how to do it, and the benefits.
Who needs weights? I’m a personal trainer, and this 3-move bodyweight workout boosts core stability and builds strength all over
It doesn't take a gym to build a strong body and core; you can do it using three functional exercises and your bodyweight, according to a personal trainer.
