Latest articles by Sam Hopes
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.
We know weight training prevents muscle loss after 40, but what 3 moves should you start with?
Resistance training strengthens your joints, bones, ligaments and muscles against injury and age-related conditions; these are the three exercises to start you off.
A physical therapist says these are the ‘hidden signs your posture impacts your walking shoes,’ and how to fix them
A physical therapist says these are the hidden signs your posture impacts your walking shoes, and how to fix them.
'This dumbbell renegade row challenge just humbled me,' says a personal trainer: Here's how to try it
The dumbbell renegade row challenge is rough on your arms and back muscles, but can you get to the end?
Can eating more protein improve your mood? A nutritionist explains
Emerging research suggests that protein consumption could also affect mood, says a nutritionist — here’s how.
Grab a kettlebell: This 3-move 'flow' workout builds strength, core power and boosts balance
One kettlebell is all you need to improve functional strength, balance and core power without going to the gym.
Forget crunches: Turkish sit-ups are 'the key to unlocking mega core strength and power,' says a personal trainer
This is how one exercise can completely transform your core power and shoulder stability over time.
I coach mobility classes: This 5-move stretching routine is responsible for developing my healthy hips and stronger body
I coach mobility classes for a living, and these are my five favorite stretches for building strength and flexibility in my hips, spine and shoulders.
Stop struggling with squats — I asked personal trainers for 3 moves they give clients that make the biggest difference
Learning how to squat isn't as simple as it looks, which is why we asked personal trainers which exercises they give to clients to improve squat depth and mobility.
