Sam Hopes
Sam Hopes is a level 3 fitness trainer, level 2 reiki practitioner, and senior fitness writer at Tom's Guide. She is also currently undertaking her Yoga For Athletes training course. Having worked with brands like F45 and Virgin, Sam now primarily teaches outdoor bootcamps, calisthenics and kettlebells. In her spare time, she enjoys CrossFit, yoga and running and is currently training for her next Hyrox in London. She can be found testing the latest fitness technology and has a keen interest in mobility, stretching and writing on hot topics like nutrition, sleep and recovery.
Latest articles by Sam Hopes
Forget push-ups — the scapula push-up is the best bodyweight exercise to strengthen your barbell bench press
By Sam Hopes last updated
The scapula push-up is a bodyweight exercise that develops shoulder strength, mobility, stability, and injury-prevention. A personal trainer explains how.
Forget running — this walking workout with weights strengthens your core and boosts your metabolism
By Sam Hopes last updated
This 25-minute walking workout with weights builds lower body strength, boosts your metabolism and helps to build mental resilience. Here's how.
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.
Sculpt your biceps, triceps and shoulders with this 10-move dumbbell standing arm workout — it just takes 10 minutes
By Sam Hopes last updated
These are the 10 exercises you should do to build your biceps and triceps using just a set of dumbbells, according to a Gymshark athlete.
I’m a personal trainer — this one-minute lower body stretch builds flexibility and improves sciatica
By Sam Hopes last updated
The reclined pigeon pose variation targets and stretches the hip flexors, gluteal muscles and groin. A personal trainer explains how to do it, the benefits and ways to modify it.
I tried a 3-minute Happy Baby exercise every day for one week — here's what happened to my body
By Sam Hopes last updated
Our writer tried Happy Baby pose for three minutes every day for one week. Here's what happened, and how to do the pose yourself.
Pilates instructor shares a 20-minute Pilates workout for developing healthy hips and strengthening your lower body
By Sam Hopes last updated
A Pilates instructor shares a 20-minute "healthy hips" Pilates workout for beginners to build lower body strength, so we gave it a try.
I ditched the Oura Ring for the Circular Ring Slim — 5 reasons why I'm going back
By Sam Hopes last updated
How does the Circular Ring Slim compare with the Oura Ring Generation 3? We explain five problems from testing, and why you might stick with Oura or other rivals instead.
Best bike lights in 2024: Tested and reviewed
By Dan Cavallari last updated
The best bike lights we've tested, including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
Push-ups: How to do them, the benefits, and modifications to try
By Jane McGuire last updated
How to do a push-up, the benefits of doing push-ups and the modifications to make push-ups easier or harder.
Sit-ups: How to do them with proper form and why it matters
By Lucy Gornall last updated
Are sit-ups bad for your back? Not if you do them correctly, says a personal. Here's how to do a sit-up with the correct form.
Russian twist: how to do it, and the benefits for your core
By Jane McGuire, Sam Hopes last updated
How to do a Russian twist, the benefits of Russian twists, and the best modifications to try.
9 best Pilates exercises for strengthening your core
By Jane McGuire last updated
Dig deep into your core muscles with these nine Pilates exercises designed to strengthen and define your muscles.
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.
Deadbugs: How to do them, and the benefits for building your core muscles
By Jane McGuire last updated
Learn how to do a dead bug, the benefits of dead bugs, and how to progress or regress the exercise for your ability.
Arnold press: How to do it, and the benefits for building upper body strength
By Jane McGuire, Sam Hopes last updated
How to do an Arnold press, benefits of the Arnold press and the modifications to try.
5 best weightlifting belts 2024, tested and reviewed by our fitness experts
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.
10 best weighted jump ropes 2024: tried, tested and reviewed
By Jane McGuire last updated
The best weighted jump ropes are affordable and can provide a great workout at home. Here's our round-up of the top picks from the market.
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.
Forget pull-ups — you just need a set of kettlebells and these 5 exercises to sculpt your back and biceps
By Sam Hopes last updated
Build and strengthen your back and biceps with these five kettlebell exercises. Here's how to do them, according to a personal trainer.
I've run over 100K in the Asics Gel Nimbus 25 running shoes — and they're over $60 off ahead of Prime Day
By Sam Hopes last updated
The Asics Gel Nimbus 25 just went on sale in an early Prime Day deal, here's how to shop for the shoe.
Forget Russian twists — this 15-minute standing abs workout sculpts a strong core and boosts ab power
By Sam Hopes last updated
Strengthen your core and boost upper body power with this short and effective standing abs workout and a set of kettlebells.
We've tested the best exercise bikes to help you boost your fitness at home
By James Frew last updated
review The best exercise machines are designed to work muscles all over your body, get your heart pumping, and boost your metabolism without leaving the house.