Latest articles by Sam Hopes
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.
German Volume Training (GVT) packs on muscle size, strength and volume — here's how, according to a personal trainer
Personal trainer shares ‘GVT Method’ for packing on muscle size and volume
Who needs the gym? Longevity expert shares the only 6 exercises you need after 40, 50 and 60 to build strength
Build and maintain strength after 40, 50 and 60 with six exercises shared by a top longevity expert, who says they're "all you need."
No, not planks — I swapped them for Pilates push-ups, and my core and arms feel strong and stable
Our writer swapped other upper-body exercises for the Pilates push-up, which combines a standing spine roll with an inchworm, plank and push-up, and has plenty of benefits for the body.
What's the best exercise bike? I'm a fitness expert and these are my top picks
review The best exercise bikes for home workouts based on our in-house testing
We've spent years testing the best massage guns — these are the 3 to buy
Review We've tested the best massage guns to boost recovery and reduce muscle soreness and picked our top three choices, plus recovery alternatives if you want to try something else.
Forget six-pack abs — I'm a personal trainer, and here are 4 reasons they’re hard to build (and don't matter)
Six-pack muscles are a result of a low body fat percentage and the development of abdominal muscles, but they don't reveal much about someone's overall health.
Forget forgetting — the ‘Roman Room' memory method could help you stay mentally sharp as you age
The 'Roman Room' memory method could help you recall information better by associating words or images with objects within rooms. Here's how it works.
No, not sit-ups — strength and conditioning coach says ‘this is the best abs exercise you’re probably not doing’
Strength and conditioning coach shares his favorite abs exercise that many people skip, and it could improve strength, activation, control and coordination.
Who needs running? These 5 compound exercises burn fat and build muscle after 50
A personal trainer reveals five compound exercises you can do to help boost your metabolism and build muscle if you're struggling to burn fat after 50.
I’m one of the first people to train in the Nike Metcon 10 — here’s why Nike’s (finally) back in the game
Nike and WIT collaborated on the Nike Metcon 10 launch in August 2025, and we got a first look and some hands-on testing at The Nike Training Labs; here's our verdict.
Forget running and cycling, a doctor says this unlikely sport could boost cardio during menopause
This unlikely sport may be the key to improving fitness in menopausal women, says doctor.
Cortisol cocktails are trending, so I tried them — here's everything you need to know
Cortisol cocktails are on trend, but do they work? We put them to the test to see what, if any, health benefits exist.
My dad is 72, and these are the 3 strengthening exercises I use to build his strong core and improve balance
Personal trainer shares the three exercises she taught her dad to build a strong core, increase balance and reduce injury.
Study says this is the real reason you're not seeing workout results — and it's not 10,000 steps
Stress could be the reason you're not seeing results from your workouts, according to Welltech, which looked at search data in the UK.
New study says this is the exercise you should do during pregnancy to boost energy and mood — and it's not jogging
New research shows you can build strength and muscle, boost mood and energy, and reduce pain and fatigue by strength training two to three times per week; here's what we know.
If you want to lose fat — I'm a personal trainer, and this is why body fat percentage and mass matter
Experts in health and fitness explain the difference between body fat mass and body fat percentage, and which is the most important for your health.
