Sam Hopes

Sam Hopes

Fitness Editor and Coach

Sam Hopes is a level 3 qualified trainer, a level 2 Reiki practitioner and a fitness editor 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 Active and trained both group and 1:1, Sam now primarily teaches outdoor bootcamps, bodyweight, and kettlebells. She also coaches mobility and flexibility classes several times a week and believes that true strength comes from a holistic approach to training your body.

Sam has completed two mixed doubles Hyrox competitions in London and the Netherlands and finished her first doubles attempt in 1:11.

In her spare time, she enjoys CrossFit, hot yoga, Pilates 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 in fitness technology and wearables, anything yoga and CrossFit-related and has a keen interest in nutrition, mindfulness, sleep and recovery.

Latest articles by Sam Hopes

Older male in blue t-shirt holding dumbbells out at shoulder-height in a local park smiling
I've been coaching my 72-year-old dad like he's 30: here's the one exercise that moves the needle most for upper-body strength and mobility

By Sam Hopes Published

If your upper body feels weak or stiff, try the martini glass exercise.

Workouts
Woman in gym performing a dumbbell Bulgarian split squat
As a personal trainer, this is the one mobility exercise I recommend starting with to build a strong, mobile lower body

By Sam Hopes Published

Build a strong, mobile lower body using this take on a Bulgarian split squat with a twist.

Workouts
Male muscular athlete showing animal flow sport elements isolated over grey background.
Why strength coaches are making adults exercise like animals — and 3 'primal' must-try moves

By Sam Hopes Last updated

A personal trainer shares why strength coaches use animal movement to train adults.

Workouts
a man holding dumbbells doing an overhead press
'Stop doing overhead presses until you fix these 3 huge mistakes,' says a personal trainer

By Sam Hopes Published

A personal trainer explains how to fix problems with your overhead press form.

Fitness
Scarpa Rush 2 Mid GTX hiking boots
The best hiking boots to buy — tested and rated for mountain trails and casual hikes

By John R. Quain, Dan Bracaglia, Jessica Downey Last updated

These are the best hiking boots to in 2025, including the best waterproof hiking boots and the best hiking boots for casual trekkers.

Fitness
Woman performing a push-up bodyweight workout outdoors on a deck by the ocean
Forget the weights, this '5-4-3-2-1' bodyweight workout builds full-body functional strength and takes just 15 minutes

By Sam Hopes Published

This five-move ladder workout builds functional, relative strength without weights.

Workouts
Man performing bodyweight squat outside by the ocean during outdoor workout
If you can't squat properly, you need this personal trainer's 10-second yoga block hack

By Sam Hopes Last updated

A personal trainer shares a yoga block trick you can use to improve squat depth and boost mobility.

Workouts
Three mature women outdoors performing squats on the grass near the ocean at sunset
I teach people over 50 to build strength and mobility — here's the 3 staple moves I swear by for beginners

By Sam Hopes Last updated

These 3 moves improve mobility and strength while remaining low-impact for beginners; we teach you how to do them.

Workouts
a man stretching into a side lunge
I test hip mobility exercises so you don't have to — this one move always stands out

By Sam Hopes Published

Add this hip mobility exercise to your weekly routine for healthier, stronger hips.

Workouts
a woman's abs
I'm a personal trainer — I replace standard planks with this gymnastics exercise for clients over 50, here's why

By Sam Hopes Last updated

I've been teaching weightlifting for years, and this is one of the most effective plank variations you can do for strength.

Workouts
Athletic male in shorts at the gym performing a low squat hold while stretching out his hips
I tried 5 viral TikTok mobility drills for tight hips after sitting all day — these 2 are worth your time

By Sam Hopes Published

A personal trainer shares the TikTok mobility challenges she is currently testing and why two of them are helpful for tight hips.

Workouts
photos of the Oura Ring 5
I ditched alcohol for 30 days — and my Oura Ring 5 showed one surprising change

By Sam Hopes Published

I quit drinking alcohol, then tracked metrics on my Oura Ring 5, and I'm surprised by one change.

Smart Rings
a strong woman holding a kettlebell
I added one kettlebell exercise to every workout for a month — and it quietly became my favorite move

By Sam Hopes Published

A personal trainer shares the kettlebell exercise she's been practicing during a month of workouts.

Workouts
Woman in athletic wear stretching on a yoga mat outdoors in a lunge position
Stop stretching before workouts and try dynamic warm-ups instead — these 3 moves transform hip mobility in weeks

By Sam Hopes Published

Dynamic warm-ups prime your muscles and joints for exercise and can be more impactful for avoiding injury than stretches alone.

Workouts
woman doing squat next to chair
Forget the 10-second balance test — the single-leg sit and stand is the new gold standard for joint age

By Sam Hopes Published

Here's what this simple balance and power test says about your health.

Workouts
Woman performing yoga crow pose while touching noses with dog on yoga mat during yoga class
A yoga instructor says this overlooked yoga pose can help increase grip strength

By Sam Hopes Published

You can build and improve grip strength using this overlooked yoga pose, says a yoga instructor.

Workouts
Woman smiling at camera with hands on hips showing abs in activewear
I'm a personal trainer — this is the surprising lower-body mobility exercise I recommend to most people after 50

By Sam Hopes Last updated

If you have tight ankles and limited mobility, the heel-raised stiletto squat builds lower-body strength and targets your quads more; here's how to do it.

Workouts
Image left, Sam and partner at Metrix. Image right, Sam on ski erg
I just completed my first Metrix fitness competition dubbed 'The new Hyrox' — here's my honest verdict

By Sam Hopes Published

Metrix is a competition that involves completing 10-minute maximum efforts for reps or distance across five stations; here's what happened when we tested it out.

Workouts
Man wearing Peloton shoes while working out on a Peloton Bike
7 best shoes for Peloton and indoor cycling: tried and tested by our fitness team

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.

Bikes
a photo of a woman with strong abs
'I train people of all ages, and this one exercise moves the needle most for building full-body mobility and core control'

By Sam Hopes Published

A personal trainer recommends the overhead squat for building strength and mobility in your muscles and joints; here's how to practice.

Workouts
a man in his 50s working out
I teach people to build functional strength in their 50s and 60s: Here's a 3-move bodyweight workout you should try

By Sam Hopes Published

A personal trainer shares a three-move bodyweight workout you can do to build strength at home without any equipment.

Workouts
a woman doing a hip mobility test
You don't need time or equipment — relieve tight hips in 60 seconds with this 3-move mobility routine

By Sam Hopes Published

This is a low-impact hip mobility routine to build strength and range of motion in your lower body.

Workouts
a middle aged woman with strong abs
I'm a personal trainer: Try this 3-move workout to build a strong core and reduce back pain after 50

By Sam Hopes Published

These three moves are low-impact and build a strong core without hurting your back; a personal trainer shares how to do them.

Workouts
a man standing on one leg
I'm fixing my desk posture without doing a single back exercise — here’s the foot mobility trick a neurosurgeon taught me

By Sam Hopes Published

Improve posture and ease back pain using this foot exercise from a neurosurgeon.

Workouts
Muscular male walking with kettlebells outdoors
Can you hold a 60-second farmer’s carry? Here's what it says about your health

By Sam Hopes Published

Strong grip is associated with better longevity and overall health, and the 60-second farmer's carry hold is a great way to test yours.

Workouts
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