Sam Hopes
Sam Hopes is a level III qualified fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. Having trained to work with mind and body, Sam is a big advocate of using mindfulness techniques in sport and fitness, and their impact on performance. She’s also passionate about the fundamentals of training and building sustainable training methods. When she's not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
3 things I wish I had known before working out with barbells
By Sam Hopes last updated
Learn how to choose the best barbell for your training, how to hold a barbell properly, and the different types of barbells available for different exercises and sports.
What are the 3 planes of motion for exercise, and why do they matter?
By Sam Hopes published
Planes of motion refer to three directions of movement known as sagittal, frontal and transverse planes. Here's why they're important during exercise, and how to program for them.
Best hiking boots in 2024 — tested and rated for walks and trails
By John R. Quain last updated
These are the best hiking boots to in 2024, including the best waterproof hiking boots and the best hiking boots for bad weather.
Best smart scales in 2024: Body composition scales for in-home use
By Jane McGuire last updated
These are the best smart scales for weighing yourself at home and collecting health and fitness stats, according to our in-house testers.
The 5 best weightlifting belts 2024, tried and tested
By TJ Fink, Jane McGuire last updated
Here are the five best weightlifting belts for strength training, powerlifting and weightlifting, regardless of fitness ability or level. Tried and tested by Tom's Guide.
The 8 best massage guns 2024 to relieve muscle pain and tension
By Jane McGuire, Sam Hopes last updated
Review The best massage guns you can buy to boost recovery, reduce stress, and get a deep tissue massage at home.
The 9 best resistance bands 2024 — tried, tested and reviewed
By Jane McGuire last updated
Buy the best resistance bands for strength training, physical therapy, workouts and stretching at any budget with our top recommendations.
The 9 best protein shakers of 2024, 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.
The best kettlebells 2024: for weightlifting, home workouts and gym
By Sam Hopes last updated
The best kettlebells for weightlifting, home and gym workouts, including Onnit, kettlebells for grip and the best kettlebells for CrossFit.
You don't need sit-ups — 3 ab exercises that build a stronger core using a Swiss ball
By Sam Hopes last updated
Three ab exercises you can do using a Swiss ball to build and strengthen your core muscles.
X planks: How to do them, and the benefits of sculpting your abs and shoulders
By Sam Hopes last updated
Learn how to do X planks, the benefits, common mistakes and variations to try, according to a personal trainer.
I tried one-arm push-ups to chisel my pecs, shoulders and triceps — here's what happened
By Sam Hopes last updated
The one-arm push-up develops upper body strength and stability while working one side of the body at a time. Learn how to do one-arm push-ups, the benefits and muscles worked.
You don't need the gym to sculpt full-body muscle — just 5 moves and a kettlebell
By Sam Hopes last updated
You can build full-body muscle and strength using these five exercises and a kettlebell. Learn how to do this beginner-friendly kettlebell workout.
I did 50 weighted Windshield Wipers every day for a week — here’s what happened
By Sam Hopes last updated
What is the weighted windshield wipers exercise, benefits, and what happens to your body if you do 50 reps a day for one week?
I’m a personal trainer — I use this seated ab exercise to build my lower abs without weights
By Sam Hopes last updated
Flutter kicks are an advanced seated ab exercise that builds a strong core and strengthens the hip flexors, quadriceps and hamstrings. Learn how to do the exercise, and why.
Forget the gym — you just need a kettlebell, 4 moves and 20 minutes to build muscle all over
By Sam Hopes last updated
You just need 4 moves, 20 minutes, and a set of the best kettlebells to build strength and muscle all over. Here's how to do a kettlebell complex.
This is the best time to exercise for sleep — and it might surprise you
By Sam Hopes last updated
When is the best time to exercise according to science? Are morning workouts or evening workouts best for sleep? We spoke to a sleep expert to find out.
I did 50 overhead walking lunges a day for one week — here are my results
By Sam Hopes last updated
What are overhead walking lunges, how to do overhead walking lunges, and what happened when our writer did 50 reps a day for one week.
I'm a personal trainer — use this 5-move stretching routine to build strength and flexibility
By Sam Hopes last updated
Our in-house personal trainer reveals five stretches for lower back pain that also stretch and strengthen your glutes, hamstrings, hips, and abdomen. Here's how.
Forget running — 3 walking workouts that build lower body strength and burn calories
By Sam Hopes published
These three walking workouts build lower body strength, strengthen your core muscles, burn calories, and boost your metabolism. Here's how to do them.
I just added scorpion planks to my abs workout — 3 things I learned fast
By Sam Hopes last updated
The scorpion plank is a variation that targets your entire body, including your obliques, hip flexors, and legs. Here's how to do the core exercise and the benefits.
Strava announces integration with Oura — what it means for you
By Sam Hopes published
Strava announces its latest integration with Oura, allowing users to share data between the apps. Here's what we know so far, and what the collaboration means for you.
Chisel strong pecs and triceps with this 3-move dumbbell chest workout in 15 minutes
By Sam Hopes published
3 of the best dumbbell chest exercises for building and strengthening your pecs, deltoids and triceps.