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
CrossFit athlete shares ‘simple but effective’ workout to build full-body explosive strength and power
By Sam Hopes last updated
CrossFit Games athlete and 5x Fittest Man on Earth Mat Fraser shares a 30-minute full-body strength and conditioning workout that builds strength, endurance and power.
How to do the clean exercise for power, explosive strength, muscle growth and endurance
By Sam Hopes published
Learn how to power clean, hang clean, and squat clean using this step-by-step guide on technique, grip, weights, and more. According to a qualified CrossFit coach.
Oura Ring has helped me detect sleep apnea — here's what you need to know
By Sam Hopes last updated
The Oura health app has features for detecting breathing disturbances like sleep apnea. Here's what happened when our writer discovered hers using the Oura Ring 3.
You don't need planks to strengthen your core — here's a 5-move abs workout using just a yoga block
By Sam Hopes last updated
Nope, no planks, just use this 25-minute yoga block abs workout to build a stronger core without weights.
No, not sit-ups or crunches — this is the one low-impact exercise you should try to strengthen your core instead
By Sam Hopes last updated
You don't need sit-ups or crunches to strengthen your core or build muscle. Inchworm walkouts and walk-ins can be done using your body weight or with kettlebells and are low impact.
3 things I wish I had known about stretching vs mobility when I started weightlifting
By Sam Hopes last updated
Stretching increases muscle flexibility to improve range of motion and mobility means moving joints through range of motion to improve movement efficiency — here's some tips.
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.
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.
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.
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.
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.
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