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

Side by side: image on right man running on a flat treadmill and image on left woman walking on a curved treadmill

Curved treadmills vs flat treadmills: Which burns more calories?

By Sam Hopes published

Does a curved treadmill burn more calories than a flat motorized treadmill? We cover the pros and cons of curved treadmills and which one offers most health benefits.

Woman performing a forearm plank on the Bosu balance trainer against a grey backdrop

Forget dumbbells — this Pilates for beginners workout torches your abs in 20 minutes

By Sam Hopes published

Forget dumbbells because this Pilates for beginners workout uses a Bosu ball to torch muscles, and it only takes 20 minutes to do. Here's why we love it.

Woman outdoors doing a high plank on the ground with buildings in the background

I did 70 plank tucks every day for a week - here are my results

By Sam Hopes last updated

The plank tuck adds cardio to building core strength and works every major muscle group. Our fitness writer did it every day for a week.

Man doing a barbell deadlift outdoors with a backdrop of the sky during workout

I'm a personal trainer — and this is the best compound exercise for building strength and muscle

By Sam Hopes published

I’m a personal trainer — and the deadlift is my favorite compound exercise for building strength, muscle and core stability.

Woman performing a Russian twist during ab workout outdoors against a grey backdrop

Forget sit-ups — this 12-move ab workout develops core muscle in 8 minutes

By Sam Hopes last updated

This 12-move ab workout strengthens core muscles in under 10 minutes using one resistance band.

Man and woman side by side performing a push-up using two dumbbells each in a light warehouse gym

I did 50 devil press every day for a week — here’s what happened

By Sam Hopes last updated

Our fitness writer did 50 reps of this hellish full-body exercise every day for a week to see what would happen.

Woman using Plankpad

I started using a Plankpad every day to torch my core — here’s my verdict

By Sam Hopes published

The Plankpad is an interactive full-body trainer that helps you get fit while you play games. Our fitness writer put one to the test

Man and woman side by side lifting dumbbells in a plank position during a weights workout

Hypertrophy vs strength training: which is better for building muscle?

By Sam Hopes last updated

Should you focus on hypertrophy or strength training to build muscle? We cover the benefits of both and how to use them to maximize muscle growth.

Man and women performing push-ups on balance trainers side by side

I'm a personal trainer — and this is the most underrated gym equipment for building strength

By Sam Hopes last updated

The balance trainer builds strength, stability, coordination, agility and balance. Here’s a 5-move 20-minute balance trainer workout by BOSU to try.

Woman at home performing a kettlebell deadlift using one kettlebell on a yoga mat

This 4-move single kettlebell workout strengthens all your muscles in under 20 minutes

By Sam Hopes last updated

This four-move kettlebell complex builds functional strength and muscle in less than 20 minutes

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

Forget the gym — you only need 2 dumbbells and 3 moves to strengthen your back, core and leg muscles

By Sam Hopes last updated

This full-body dumbbell workout targets your core, back and leg muscles using three exercises and only 15 minutes

Airofit RMT device

I used a Respiratory Muscle Training (RMT) Device for 14 days to improve workouts — here's my verdict

By Sam Hopes published

Respiratory Muscle Training devices are designed to improve respiratory muscle strength and endurance for anyone who wants to boost their lung capacity and breathing efficiency

Three women running outside along a park track laughing

Exercise cycling: How to train for your menstrual cycle

By Sam Hopes last updated

Learn how to exercise during your menstrual cycle with these tips for each phase of your period, whether you enjoy strength training, cardio, yoga, or endurance running

Best plank variations: Woman in green workout clothes performing a side plank outdoors on grass with her right hand behind her head

14 best plank variations to build core strength and muscle

By Sam Hopes last updated

We've rounded up the best plank variations to build core strength and muscle during your core workouts.

Three people doing a barbell deadlift during gym workout

Progressive overload: What is it, and how does it help build muscle and strength?

By Sam Hopes published

Progressive overload training could help you build muscle and strength and increase workout intensity. We break down four ways to add overload principles into your training safely

Woman sitting on her yoga mat performing a stretch with left arm extended overhead

Forget HIIT — these four stretches boost flexibility and build strength during pregnancy

By Sam Hopes last updated

Use these four bodyweight exercises to Improve posture, strengthen muscles, and build flexibility in your glutes, hamstrings, upper back, and hips during pregnancy

Man with back to the camera and top off in a side plank with left arm extended overhead

Forget pull-ups — this 5-move bodyweight back workout builds your upper body

By Sam Hopes published

Build strength and muscle in your back and core using these five bodyweight exercises you can do from home.

Mark Wahlberg walking on beach with sunglasses

I trained like Mark Wahlberg every day for a week — here’s my results

By Sam Hopes last updated

Wahlberg Week is a special week-long fitness event at F45, consisting of seven workouts. Workouts focus on different aspects of functional training, targeting various muscle groups

woman playing LiteSport VR: best fitness games

I test workout apps for a living — and these are the best fitness games on Meta Quest 2 right now

By Sam Hopes last updated

These are the best fitness games on Meta Quest 2 right now, tried and tested, according to our in-house personal trainer and fitness app tester.

Man holding a dumbbell in right hand with elbow flexed during arm workout outdoors

This 5-move forearm workout with dumbbells builds strength in your wrists, biceps, and shoulders

By Sam Hopes published

You don’t need heavy weights to build strength — just this 5-move forearm workout with dumbbells

Woman in white leotard performing a high lunge during yoga routine against grey backdrop

Yoga for runners: This six-move routine boosts flexibility and builds stronger muscles

By Sam Hopes last updated

Marathon runners — add this six-move yoga for runners routine to your recovery. Yoga practitioners at Ark share their secret six moves to a stronger, more flexible lower body.

Woman on a stability swiss ball performing a plank pike exercise in a home gym

I did 70 plank pikes every day for one week — here's my results

By Sam Hopes last updated

Plank pikes are a mobility and core exercise that target and strengthen multiple muscle groups. Our fitness writer did 70 reps every day for a week. Here's what happened.

Woman performing a bicep curl with her right arm flexed holding dumbbells against grey backdrop

High reps vs heavy weights: which is better for building muscle?

By Sam Hopes published

Should you focus on high reps or heavy weights to build muscle? We cover the benefits of both and how to use them during weight training to maximize muscle growth.

Man holding a kettlebell doing a squat outdoors on a running track

Time under tension: what is it, and could it help you grow muscle?

By Sam Hopes published

Time under tension (TUT) is a weightlifting technique designed to build muscle mass by increasing the time muscles spend activated during an exercise. We cover if it works and what its benefits are.

Man performing an upper body workout using two dumbbells front facing camera

This Arnold Schwarzenegger workout builds full-body strength in just four moves

By Sam Hopes published

Build muscle in your chest, back, and legs with Arnold Schwarzenegger’s four-move full-body workout

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