Sam Hopes
Sam Hopes is a level III 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
The 8 best shoes for Peloton and indoor cycling 2024: tried and tested
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.
The 10 best foam rollers 2024: tested and reviewed
By Jane McGuire last updated
Prevent injury, improve mobility and reduce pain with the best foam rollers on the market.
I did 70 single-leg commando planks every day for one week — here's what happened
By Sam Hopes last updated
Single-leg commando planks are a moving plank variation that builds full-body strength and stability while building a stronger core. Our fitness writer did 70 reps every day.
Forget burpees — you just need one kettlebell and 16 minutes to build full-body strength
By Sam Hopes last updated
These three kettlebell exercises build full-body strength and endurance while also targeting and strengthening your core muscles.
Forget pull-ups — sculpt strong biceps with 3 moves, a set of dumbbells and 15 minutes
By Sam Hopes last updated
These three dumbbell exercises build biceps muscle definition and strength without pull-ups, and here's how.
Forget the gym — this 10-minute yoga routine strengthens muscles and builds lower body flexibility
By Sam Hopes last updated
This 10-minute yoga routine for beginners by Alo Moves builds strength and flexibility and boosts mindfulness.
Bulgarian split squats: How to do them, and the benefits for strengthening your legs and glutes
By Jane McGuire last updated
How to do a Bulgarian split squat with the correct form, plus variations to try.
Three 10-minute ab workouts that hit all your core muscles
By Sarah Jacobsson Purewal last updated
Work your core three ways with these equipment-free 10-minute ab workouts to build a stronger core.
Arnold press: How to do it, and the benefits for strengthening your chest and shoulder muscles
By Jane McGuire last updated
How to do an Arnold press, the benefits of an Arnold press and the modifications to try.
I did the 12-3-30 treadmill workout for a month — here's my results
By Jane McGuire last updated
What is the 12-3-30 treadmill workout? How do you do it? And what happens when you do if for a week?We put it to the test, and here's how it went.
Forget wrist pain — strengthen your shoulders and arms with 5 moves and 5 minutes
By Sam Hopes last updated
Try these five physiotherapist-approved wrist strengthening exercises if you suffer from wrist pain. Here's how to do the wrist exercises, benefits and recommendations.
Best golf shoes 2024: tried and tested
By Scott Kramer last updated
The best golf shoes for men and women, technical features, waterproofing and more.
I've been using Blood Flow Restriction training shorts — here's what happened to my body
By Sam Hopes last updated
I wore Blood Flow Restriction training shorts for over one month to see if it could improve my exercise recovery routine. Here's what I learned about BFR for your muscles.
Best gym bags 2024 for all workouts and weather
By Kimberly Dawn Neumann last updated
We’ve found the best gym bags for runners, yogis and anyone who wants to tote their sports stuff in style.
The 10 best weighted jump ropes 2024
By Jane McGuire last updated
The best weighted jump ropes are affordable and can provide a great workout at home.
The 12 best cross training shoes in 2024
By Jennifer Rizzuto last updated
The best cross training shoes for gym workouts, including models from Nike, Ryka, R.A.D, NoBull and more.
Best home gym equipment 2024 for all budgets, including dumbbells and kettlebells
By Sam Hopes, Jane McGuire last updated
These are the best home gym equipment items, including treadmills, adjustable dumbbells, yoga mats, and more.
I tried the 2-minute L-Sit exercise every day for one week — here are my results
By Sam Hopes last updated
What is the L-sit exercise, the benefits, and what happens if you do it for two minutes every day for a week?
Epic Under Armour sale at Amazon now — my 5 favorite deals from $12
By Sam Hopes published
It's your last chance to save on Under Armour during the Amazon Big Spring Sale 2024.
You don’t need barbells to sculpt strong leg muscles — try these 5 dumbbell exercises for beginners
By Sam Hopes last updated
Use these 5 dumbbell exercises for beginners to build lower body muscle and stronger legs.
We've tested the best adjustable dumbbells for weightlifting at home 2024
By James Frew last updated
Here are the best adjustable dumbbells for weightlifting and resistance training.
L-sit hold: How to do the full-body exercise and build stronger abs and hips
By Sam Hopes last updated
Learn how to do L-sits, the benefits, common mistakes, and variations you can try.
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.