
Sam Hopes
Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor 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 and personal trained, Sam now primarily teaches outdoor bootcamps, bodyweight, calisthenics and kettlebells. She also coaches mobility and flexibility 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

New study says strength training during pregnancy reduces fatigue and prevents excessive weight gain — here’s how to do it
By Sam Hopes last updated
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.

I'm a personal trainer, and this coach's 4-way stretch could relieve your tight ankles and boost lower-body mobility
By Sam Hopes last updated
"Try this 4-way ankle stretch!" — expert coach says this move could fix weak ankles and boost mobility as you age.

Expert mobility coach shares the 4 tricks he uses with his mom to boost longevity and reverse aging
By Sam Hopes last updated
Mobility coach shares four ways to increase longevity as you age using exercise with or without equipment.

I've been teaching weightlifting for years — drop the weights and try the gymnastics plank to build stronger abs
By Sam Hopes last updated
I've been teaching weightlifting for years, and this is one of the most effective core-strengthening exercises to do without weights.

Hot vs cold: which is better for muscle recovery? New study says this is the answer
By Sam Hopes last updated
A new study says hot water immersion could be more effective than cold water immersion for muscle recovery and perceived pain; here's what the research found.

Your stiff shoulders could be holding you back — here's how to instantly relieve tightness in just 2 minutes
By Sam Hopes last updated
Shoulder dislocations relieve tight shoulders, improve upper-body mobility, and build strength and stability; you can feel the benefits in just a few minutes.

Forget running — new study shows this exercise can burn body fat as much as cardio
By Sam Hopes published
Resistance training could burn fat similarly to cardio, and combining the two on the same or different days won't impede your fat loss efforts, says a 2025 study.

Forget lifting heavy weights — beginners just need to focus on these 2 things to build strength and muscle
By Sam Hopes last updated
Weightlifting beginners don't need to focus on lifting heavy weights to begin with; practicing a full range of motion during exercises and full control is more important.

We test yoga mats for a living — these are the 6 we'd buy
By Sam Hopes last updated
We've tried and tested the best yoga mats from Manduka, Lululemon, Yogi Bare, Liforme and more, to find the best quality and sustainable brands for your practice.

The best massage guns 2025: relieve muscle pain and boost recovery
By Sam Hopes last updated
Review We've tested the best massage guns you can buy to boost recovery, reduce stress and achieve a deep tissue massage at home.

I'm a personal trainer — avoid these 2 big mistakes when doing squats
By Sam Hopes last updated
Personal trainer shares two mistakes to avoid during squats and how to fix the issues if you're already doing them.

Forget apple cider vinegar — I added grapefruit to my water every day to boost my metabolism, and here's what happened
By Sam Hopes published
Grapefruit is rich in vitamins, minerals and fiber, and could improve your heart health and boost your metabolism, but what does drinking grapefruit water every day do to your body? We found out.

Forget 10,000 steps — study suggests doing this to your daily walk could boost your physical health and help you lose fat
By Sam Hopes published
A study conducted into long and short bouts of walking per day using equal intensity and volume showed significant increases in physical activity, step count and more for one group.

7 best shoes for Peloton and indoor cycling 2025: tried and tested by our fitness team
By Jane McGuire last updated
The best shoes for Peloton and home exercise bikes are tried and tested by our in-house Tom's Guide fitness team, including models by Peloton, Rapha and more.

Experts say this is what to do if you can’t sleep after a workout
By Sam Hopes last updated
Experts and research recommend finishing high-intensity workouts at least 60 to 90 minutes before bedtime, and adding low-impact activities to your nighttime routine to minimize sleep disruption.

My stepmom is obsessed with reformer Pilates — she's spent hours and hours with the FOLD Reformer machine, and this is the verdict
By Sam Hopes published
The Original FOLD Reformer bed has taken the at-home Pilates industry by storm and offers a studio experience in your own home. We put it to the test for six weeks, and this is what we think.

You don't need to lift heavy weights to strengthen and tone your core muscles, just try these 3 ab exercises
By Sam Hopes last updated
You don't need to lift heavy weights to strengthen and tone your core muscles, according to a personal trainer who shares three of her favorite exercises for your abs.

I would walk 500 miles (and I would walk 500 more) in the On Cloud 5 sneaker — and it just hit its lowest price after Prime Day!
By Sam Hopes last updated
The On Cloud 5 sneaker is lightweight and versatile enough for everyday wear, and you can pick them up discounted even after the Prime Day sales finished.

Forget 10,000 steps — study reveals the real number of minimum daily steps you should take, according to your age
By Sam Hopes published
A study shows the minimum number of steps you should take per day to reduce your mortality risk, and how many steps you should take according to your age.

Forget gym machines — study shows this type of exercise is the most effective at building strength, muscle and power
By Sam Hopes published
Functional exercise is the key to strength, power and muscle as you get older, just ask the science.

Runners — I'm a personal trainer, and this is the muscle group you might not be strengthening (but need to)
By Sam Hopes published
Personal trainer shares three hip flexor strengthening exercises runners can do to build strength and improve performance.

Last chance! We review running shoes for a living, and our favorite Asics sneakers just crashed in price during Prime Day sales
By Sam Hopes last updated
Prime Day is nearly over, but you can still find incredible steals and deals on Asics sneakers in the sales.

Last chance! I'm a personal trainer, and my favorite recovery tool just dropped by $200 in the Prime Day sales
By Sam Hopes published
The Hyperice Normatec 3 recovery kit dropped by $200 during the Prime Day sales, and you can save big for a limited time while stocks last.
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