Latest articles by Sam Hopes
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.
I trained for two years in the Nike Metcon 9 shoe — and it just dropped to $91 for Prime Day
Shop one of Nike's most iconic training shoes from the Metcon line for less than $100 during Prime Day sales.
I'm a personal trainer— I just built a home gym with these 5 incredible Amazon Prime Day deals for $150
Amazon Prime Day's second day of deals is underway, and I built my own home gym for under $150
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 bought my stepmom the Apple Watch SE — and it's just dropped to $169 during Amazon Prime Day sales
You can save over 30% on the Apple Watch SE (2nd gen) during the Amazon Prime Day sales.
I test outdoor apparel for a living — my go-to jackets from The North Face, Arc'teryx and Columbia are up to 57% off for Prime Day
I live in these three outdoor jackets when coaching sports during winter, and they're all discounted in the Amazon Prime Day sales.
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.
