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. 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, Sam now primarily teaches outdoor bootcamps, bodyweight and calisthenics, and kettlebells. She also coaches mobility and stretching-focused classes several times a week and believes that true strength comes from a holistic approach to training your body. Sam is currently in training for her next mixed doubles Hyrox competition in London this year, having completed her first doubles attempt in 1:11.
In her spare time, she enjoys CrossFit, 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 fitness technology and wearables, anything yoga and CrossFit-related, and has a keen interest in nutrition, sleep, and recovery.
Latest articles by Sam Hopes
I switched my Hyrox cross training shoe to the Reebok Nano Gym — and I’m never going back to Puma
By Sam Hopes published
I switched my Hyrox cross training shoe to the Reebok Nano Gym for these key reasons. Here's what you need to know about the latest Reebok Nano addition.
The 8 best massage guns in 2024 to relieve muscle pain and tension
By Jane McGuire, Sam Hopes last updated
Review We've tested the best massage guns you can buy to boost recovery, reduce stress and get a deep tissue massage at home.
I’m a personal trainer — I think this one hip flexor stretch is better than pigeon pose for releasing lower body tension
By Sam Hopes last updated
If you cannot do the pigeon pose, this hip flexor stretch releases lower body tension and counteracts the effects of prolonged sitting.
8 best ankle weights 2024: tested and reviewed by us
By Kimberly Dawn Neumann , Sam Hopes last updated
We’ve tested the best ankle weights on the market from brands like Sportneer, Bala, and Gaiam, and tested them for rehabilitation, strength training and more.
The best water bottles to buy in 2024: our thirst quenching favorites
By Jane McGuire last updated
We've drank from dozens of the best water bottles and these are the most reliable options we've tested.
No gym? This ‘fat burning’ yoga routine builds full-body strength and only takes 30 minutes
By Sam Hopes last updated
This 30-minute full-body yoga workout builds functional strength without weights or high-intensity jumping.
No, not squats or lunges — try this one exercise to strengthen your glutes and ease sciatica pain
By Sam Hopes last updated
Relieve pain and tension in your lower back using the prone glute activation exercise. A personal trainer explains how to do it, and the benefits.
I'm a personal trainer — try this one bodyweight exercise to relieve shoulder tension and boost flexibility
By Sam Hopes last updated
The reverse tabletop exercise helps relieve tight shoulders, build upper body flexibility, and strengthen the lower back, hips, hamstrings and glutes. Here's how to do it, plus why.
Counting macros for beginners: how to track your macros for fat loss and muscle growth
By Sam Hopes published
Here's how to count macros step-by-step, the benefits, when to avoid it, and why, according to a personal trainer.
Not the gym — calisthenics coach says these 12 moves build full-body functional strength and a stronger core
By Sam Hopes published
A calisthenics coach recommends these 12 bodyweight exercises and a 15-minute workout to build full-body functional strength and muscle and core stability.
Doctor says these are the 3 core exercises you need to relieve sciatica symptoms and boost ab strength
By Sam Hopes last updated
A doctor says these are the three core exercises you need to relieve symptoms of sciatica and boost torso strength. Here's how to do them and the benefits.
No, not the gym — this 15-minute kettlebell workout boosts core strength and builds stronger muscles
By Sam Hopes last updated
This five-move kettlebell workout strengthens your whole body, boosts core strength and increases endurance, and only takes 15 minutes.
Nope, not weights — this is the one bodyweight exercise you need to strengthen your pull-ups instead
By Sam Hopes last updated
The scapula pull-up is a bodyweight exercise used to develop shoulder strength, stability, and injury prevention. We explain how to do it, the benefits, and the variations to try.
Who needs weights? This 15-minute bodyweight workout builds functional full-body strength and boosts flexibility
By Sam Hopes last updated
This 15-minute bodyweight workout uses techniques from calisthenics, animal flow and functional training to develop functional full-body strength, flexibility and better posture.
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.
What are the anatomical sling systems of the body? We asked a strength and conditioning coach
By Sam Hopes published
There are four anatomical sling systems of the body, and we asked a strength and conditioning coach to explain each one, including how to exercise them and build a stronger body.
Abs vs core muscles — here’s why you should know the difference
By Sam Hopes published
What is the difference between abs and core muscles? A personal trainer explains everything you need to know about your core.
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.
This 3-move stretching routine will develop healthy shoulders and strengthen your upper body
By Sam Hopes last updated
Strengthen your shoulders and stretch your upper body with this three-move routine. It only takes 15 minutes to increase spine flexibility, here's how.
Forget regular squats — try prisoner squats to build lower body strength instead
By Sam Hopes published
The prisoner squat is a bodyweight exercise for strengthening your core and lower body, developing posture, and stabilizing your upper body. Here's how to do it and the benefits.
Front squat vs back squat: which is better for building strong quads?
By Sam Hopes published
Should you focus on back squats or front squats to maximize quad muscle growth? We cover the benefits of both and how to use them to build lower body strength and muscle.
Who needs planks? The crunch clap exercise builds powerhouse core muscles without weights
By Sam Hopes last updated
You don't need planks to build powerhouse core muscles. The crunch clapping exercise strengthens your abs without weights, and a personal trainer explains how.
No, not push-ups — here's one exercise you need to strengthen your upper body without weights
By Sam Hopes last updated
The dead hang is a bodyweight exercise for strengthening your core and upper body and developing posture and spinal flexibility without hurting your back. Here's how to do it.
These are the 8 best 30-minute workouts to build full-body muscle and strength and boost metabolism
By Sarah Jacobsson Purewal last updated
These are the best 30-minute workouts on YouTube, from beginner yoga and cardio dance to HIIT and weight training.
You don’t need the gym — this kettlebell arm workout sculpts your triceps, pecs and shoulders in 5 moves and 15 minutes
By Sam Hopes last updated
This five-move kettlebell workout strengthens your upper body, builds a strong core and boosts your metabolism in 15 minutes. Here's how to do it.
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