Sam Hopes
Sam Hopes is a level 3 qualified fitness instructor, level 2 reiki practitioner and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Sam has written for various fitness brands and websites over the years and has experience across brands at Future such as Live Science, Fit&Well, Coach, and T3.
Having worked with fitness studios like F45 and Virgin Active, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body.
Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, hot yoga, and running and can be found perfecting her handstand walks and handstand push-ups in the gym whenever she has the chance to be upside down. At work, she can be found testing the latest in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, sleep and recovery.
Latest articles by Sam Hopes

POV: You found this hip mobility exercise and now your hips are unlocked and lower back is open
By Sam Hopes last updated
Open your hips and lower back and reduce tension with this one mobility exercise, according to a personal trainer.

You'll never do crunches again — after spending 10 minutes on these three kettlebell ab exercises
By Sam Hopes last updated
You don't need crunches to build a stronger core, just try these three kettlebell ab exercises designed by a functional training coach.

9 best protein shakers 2025: tried and tested
By Jane McGuire last updated
These are the best protein shakers, from no-frill drinking receptacles to premium models with hidden pill organizers.

I’ve been hands-on with the Reebok Nano X5 cross training shoe — and Reebok has stepped it up
By Sam Hopes published
I put the Reebok Nano X5 training shoe to the test, and the Nano series upgrades surprised me in the best way.

11 best yoga mats 2025: Tested by yoga instructors and fitness experts
By Sam Hopes last updated
We've tried and tested the best yoga mats from Manduka, Lululemon, Gaiam, Liforme and more, to find the most reliable and sustainable brands for your practice.

8 best ankle weights 2025: tested and reviewed by our fitness team
By Sam Hopes last updated
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.

The best water bottles to buy in 2025: thirst quenching winners
By Jane McGuire last updated
We tested 9 of the best water bottles including favorites from brands like Nalgene, YETI and LuluLemon.

I'm a personal trainer — here's the number of rest days you really need in your exercise routine
By Sam Hopes last updated
A personal trainer explains the benefits of rest days, how many to take and why you need them, based on your training efforts.

Back in the gym? 5 kettlebell exercises to build full-body strength, power and muscle
By Sam Hopes published
Build functional strength, power and endurance with these five kettlebell exercises, according to a personal trainer.

What's the best exercise bike? I'm a fitness expert and these are my top picks
By James Frew last updated
review The best exercise bikes provide a brilliant lower-body workout and they're a great tool for improving your cardiovascular health.

This simple 12-minute yoga routine relieves hip pain and boosts lower body flexibility
By Sam Hopes published
Yoga instructor shares a simple 12-minute yoga routine to relieve tight hips and lower body tension.

You just need 20 minutes and this mobility routine to build full-body flexibility and strength
By Sam Hopes published
Try this 20-minute full-body strength and mobility routine to build flexibility and improve range of motion, according to a personal trainer.

9 best resistance bands 2025: tried, tested and reviewed
By Sam Hopes last updated
Buy the best resistance bands for strength training, physical therapy, rehabilitation, workouts, and stretching at any budget with our top recommendations.

Can't do pull-ups? I’m a personal trainer, and here's the one hack you need to try
By Sam Hopes published
Learning how to do a pull-up can take time, but this one hack from a fitness coach could get you there quicker.

You'll never do sit-ups again after trying these 5 dumbbell ab exercises — according to a personal trainer
By Sam Hopes published
You don't need sit-ups to build a strong core, just try this five-move dumbbell abs workout designed by a Hyrox age group world champion.

What's the best kettlebell? I'm a personal trainer and these are my top picks
By Sam Hopes last updated
The best kettlebells for strength and conditioning, weightlifting, and home workouts, including Onnit, Primal and Amazon. Plus, the best kettlebells for CrossFit and competition.

Back in the gym? 5 dumbbell exercises to build full-body strength, muscle and endurance
By Sam Hopes published
These five dumbbell exercises build strength, endurance and muscle power. A personal trainer explains how to do them.

I'm a personal trainer — 3 things I wish I had known as a calisthenics beginner
By Sam Hopes published
I'm a personal trainer who enjoys calisthenics training. Here are three tips I learned as a calisthenics beginner.

I added the 3-minute ‘hip sleeper’ stretch to my stretching routine — and here's what happened next
By Sam Hopes last updated
The hip sleeper internal hip rotation stretch builds lower body strength and flexibility. Here's how to do it and the benefits.

I've been walking 5K every day to boost my metabolism and build mental stamina — here's why I don't count steps
By Sam Hopes published
Here's how a 5K walk every day improved one writer's health, and why she doesn't count her steps while she walks.

I did 100 butterfly glute bridges every day for two weeks — here’s what happened to my lower body
By Sam Hopes last updated
One writer tried 100 butterfly glute bridges every day for two weeks, and here's what happened during the process.

Calisthenics coach says this is the 20-minute workout you need to build full-body strength and boost fitness
By Sam Hopes published
A calisthenics coach recommends these 20 bodyweight exercises and a 20-minute workout to build full-body strength and improve fitness.

Forget weights — Pilates instructor shares 7 moves to strengthen your abs and glutes
By Sam Hopes last updated
Pilates instructor shares a seven-move abs and glutes routine to strengthen your entire body and set your muscles alight.
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