Sam Hopes

Sam Hopes

Staff Fitness Writer

Sam Hopes is a level III fitness trainer, level II reiki practitioner, and resident fitness writer at Future PLC, the publisher of Tom's Guide. 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 writing up her experiences with the latest fitness tech, you’ll find her writing about nutrition, sleep, recovery, and workouts.

Articles by: Sam Hopes

Two women taking part in EMS training doing a forearm plank on the floor of a gym

I just tried 20 minutes of EMS training — here’s what happened to my muscles

By Sam Hopes published

EMS training (Electro Muscle Stimulation) is a fitness workout that uses electrical impulses to stimulate and contract muscles. But does EMS work? Our fitness writer tested it.

Man about to lift weights

How to snatch correctly to maximize muscle growth and build power

By Sam Hopes last updated

How to Learn how to snatch properly using this step-by-step guide on technique and grip. We include barbell snatches, dumbbell snatches, and kettlebell snatches, as well as the benefits.

Image of a muscly man doing a sit-up with arms behind his head outdoors against a concrete backdrop

I’ve been doing the TikTok 3-2-1 method workout — here’s what you should know

By Sam Hopes published

What is the TikTok 3-2-1 method workout? How do you do it? And what are the benefits? Our fitness writer has been trying it for months. Here's what you should know.

Breathing exercise: Chris Hemsworth meditating with palms together and legs crossed in a river

I just tried Chris Hemsworth's 5-minute breathing exercise to reduce stress — and wow

By Sam Hopes published

Our fitness writer tried Chris Hemsworth's five-minute breathing exercise to reduce stress and improve mood. Here's what happened.

Woman smiling looking over her shoulder holding onto a cable machine attachment during workout

I did 80 cable pull throughs every day for a week — here’s what happened to my legs

By Sam Hopes published

Build your butt, strengthen your hamstrings and improve your deadlift with the killer cable pull through

Woman standing on a bridge doing a standing glute kickback during glutes workout

You only need seven minutes and this seven-move glute band circuit to grow your glutes

By Sam Hopes published

Feature Use this intense seven-minute glutes workout to grow your glutes and train like the "Glute Guy."

Woman standing next to a window lifting two dumbbells in front of her with elbows bent

Forget push-ups — this 10-minute arm workout sculpts your biceps, triceps and shoulders

By Sam Hopes published

You don’t need push-ups or planks to develop upper body strength, just this 10-minute dumbbell arm workout.

Woman performing renegade rows using a pair of dumbbells by a river in a plank position

5 clever ways to build muscle without lifting heavier weights

By Sam Hopes last updated

Build muscle in your upper and lower body without lifting heavy, using these five muscle-building techniques.

Man performing a farmer's hold with two kettlebells holding one in each hand

I just tried the farmer’s hold every day for a week — here’s my results

By Sam Hopes published

How to do a farmer’s hold and why it could build stronger arms, shoulders, upper back, and core muscles. Our fitness writer decided to do them every day to find out.

Man on a beach at sunset performing a forearm plank with a kettlebell next to him with his hands on his head

This 10-move kettlebell workout builds solid upper body muscle in 10 moves

By Sam Hopes last updated

This 10-move, 10-minute kettlebell workout works your arms, shoulders, and back muscles using one kettlebell.

Woman facing away from camera with left elbow bent and right hand on left elbow performing back stretch

Strengthen your core and back muscles and build posture with these 3 exercises

By Sam Hopes last updated

Reduce injury, stay mobile, and improve posture with these three athlete-backed exercises for your back and core muscles. Three simple stretches to try without equipment.

Man outdoors performing a press up on a wall against a backdrop of water performing compound exercise

These compound exercises work multiple muscle groups at once — here’s 10 moves to try now

By Sam Hopes last updated

What are compound exercises and their benefits? We've got 10 compound exercises to try today. Our fitness writer also shares five workouts to use them in.

Three people jumping on to boxes next to eachother with a grey backdrop.

This metabolic conditioning MetCon workout builds a stronger, leaner body in just 5 moves

By Sam Hopes published

We explain what metabolic conditioning is and how you could build strength, muscle, and stamina, burn calories, and boost your metabolism using this five-move MetCon workout.

Woman outdoors against white background performing Cossack squat with right leg bent and left leg extended hands down

I did 90 Cossack squats every day for a week — here’s what happened to my legs and hips

By Sam Hopes last updated

This squat alternative strengthens your leg muscles and improves flexibility

Woman smiling kneeling on the floor with a barbell in front of her during barbell workout

This five-move barbell complex workout strengthens muscles, blitzes calories, and builds power in 20 minutes

By Sam Hopes published

It only takes 20 minutes, five moves, and this barbell complex workout to burn calories, sculpt stronger muscles, and boost your metabolism through muscle conditioning.

Woman performing leg extensions on a gym machine

I did 60 leg extensions every day for a week — here’s what happened

By Sam Hopes last updated

This one move could build stronger leg muscles, so our fitness writer did it every day for a week.

Woman performing a sprawl outside by steps with legs slightly bent as she transitions into jump forward

I did 80 sprawls every day for a week — here’s what happened to my body

By Sam Hopes published

This burpee alternative is a full-body torcher

Best yoga mats: Woman performing a yoga move in backbend at home on her yoga mat during yoga routine

Best yoga mats 2023: superb designs for grip, style, and all practices

By Jane McGuire, Sam Hopes published

Find the best yoga mats for home practice, hot yoga, or Pilates. Models include sustainable options, moisture-wicking, and PVC.

Woman at home on plain background performing a single-leg Romanian deadlift with left leg back, holding kettlebell in left hand, right arm extended

This 5-move hamstring workout develops leg muscle and strength in under 20 minutes without hamstring curls

By Sam Hopes last updated

This five-move hamstring workout sculpts stronger, more muscular hamstrings and glutes in under 20 minutes when performed as part of a regular fitness routine.

Best hamstring exercises: Man on a white background performing a hamstring stretch with left leg and arm extended

These are the 10 best hamstring exercises for building stronger legs without squats

By Sam Hopes last updated

These are the best hamstring exercises for building strength in your legs. Here's how to do them with proper form and why they could improve flexibility, mobility, and strength.

Woman performing renegade rows using a pair of dumbbells by a river in a plank position

You only need 10 minutes and this upper body and abs workout to build strength and sculpt muscle

By Sam Hopes published

Grab your dumbbells and try this 10-minute upper body and abs workout to build strength and muscle mass for beginners.

Image left: woman performing a barbell back squat. Image right: group of people performing renegade rows in a plank position using dumbbells

Barbells vs dumbbells: Which is better for building strength and muscle?

By Sam Hopes published

Feature Which exercise is better at building muscle and strength, barbells or dumbbells? We cover the benefits of barbells, the benefits of dumbbells, and which one could help you reach your fitness goals.

Woman jumping rope outdoors against a white wall

Does jumping rope burn more calories than running?

By Sam Hopes published

Feature Could a jump rope burn more calories than running? Our fitness writer found out.

a photo of a woman doing a pallof press

I did the Pallof press every day for a week to build my core — here’s my results

By Sam Hopes published

This one move could build a strong and defined core, so our fitness writer did it every day for a week.

Man walking through a park holding two kettlebells performing a farmer's walk

I did the farmer's walk every day for a week — here’s what happened to my body

By Sam Hopes published

This one move could build stronger shoulders, legs, and core muscles, so our fitness writer did it every day for a week.

Other versions of this page are available with specific content for the following regions: