Sam Hopes
Sam Hopes is a level III qualified fitness trainer, level II reiki practitioner, and senior fitness writer at Future PLC, the publisher of Tom's Guide. She is also about to undertake her Yoga For Athletes training course. 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 not writing up her experiences with the latest fitness tech and workouts, you’ll find her writing about nutrition, sleep, recovery, and wellness.
Latest articles by Sam Hopes
Chris Hemsworth’s 6-move dumbbell workout strengthens and defines your upper body — here’s how to do it
By Sam Hopes last updated
Chris Hemsworth's six-move dumbbell workout strengthens and defines your upper body. Here's how to do it and the benefits.
I’m a PT — you just need this 3-move biceps workout with dumbbells to sculpt your arms
By Sam Hopes last updated
Build and strengthen your biceps and back muscles with a set of dumbbells and three exercises in just 15 minutes.
Forget sit-ups — you only need 3 standing ab exercises, 15 minutes, and 1 kettlebell to build your core
By Sam Hopes last updated
The three best kettlebell exercises to build your abs and strengthen your entire core while standing up, all using just one kettlebell.
3 things I wish I had known as a Pilates beginner
By Sam Hopes last updated
Three tips for Pilates beginners, the benefits of Pilates, and how to choose between reformer Pilates and mat Pilates as a beginner.
Forget the gym — this 12-move dumbbell workout builds your abs, shoulders and arms in 25 minutes
By Sam Hopes last updated
You just need 12 dumbbell exercises and 25 minutes to strengthen and define your upper body muscles. Here's how to do it.
5 best kettlebell exercises for runners to build and strengthen the glutes, quads and hamstrings
By Sam Hopes last updated
Five best kettlebell exercises for runners to build lower body strength and power, the benefits, and how to do them, according to a personal trainer.
The Oura Ring helped me detect my sleep apnea — here's what happened
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.
I walked 15,000 steps every day for 30 days — here's what happened to my body
By Sam Hopes last updated
I’ve walked 15,000 steps a day for the past 30 days — here’s what happened and why your step count matters to your physical and mental health.
Forget kettlebells — sculpt full-body muscle in just 20 minutes using one dumbbell
By Sam Hopes last updated
A one-dumbbell workout could build strength in your chest, back and legs in just 20 minutes using five strength exercises. Our writer and personal trainer explains how.
3 things I wish I had known as a yoga beginner
By Sam Hopes published
Three tips for yoga beginners, the benefits of yoga, and how to pick the best yoga mat for your practice.
I took creatine every day for 12 days like Mark Wahlberg — here’s what happened to my body
By Sam Hopes last updated
What does creatine do to your body? We tested it for 10 days to answer what are the benefits, how creatine improves performance, and how it could build muscle mass.
I'm a personal trainer — sculpt core muscle with 3 ab exercises and one dumbbell in just 15 minutes
By Sam Hopes last updated
Our Tom's Guide personal trainer gives three ab exercises for building core strength using one dumbbell, and you just need 15 minutes.
Forget weights — 5 full-body strength exercises for beginners using a Bosu exercise ball
By Sam Hopes last updated
Build full-body strength using a Bosu balance trainer and these five bodyweight exercises for beginners.
I did the 3-minute butterfly pose exercise every day for one week — here’s what happened
By Sam Hopes last updated
Our writer and in-house personal trainer tried the butterfly pose every day for one week. Here's what happened, and how to do the butterfly pose yourself.
Breathwork is trending, according to Garmin's fitness report — 3 breathing exercises using your watch
By Sam Hopes last updated
According to data from Garmin users and Garmin Connect app activity, breathwork is trending and increased 33% last year.
Forget the gym — 5 full-body strength exercises for beginners using one pull-up bar
By Sam Hopes last updated
Build full-body strength using just a pull-up bar and these five bodyweight exercises for beginners.
I did 50 kettlebell clean and jerks every day for one week — here’s what happened to my body
By Sam Hopes published
What is the kettlebell clean and jerk, how do you do it, and what happened when one personal trainer did 50 reps a day for one week?
I did 50 reverse burpees every day for one week — here are my results
By Sam Hopes last updated
What are reverse burpees, how do you do them and what happens if you do 50 reps every day for a week?
Hiking vs power walking: Which one burns more calories?
By Sam Hopes last updated
Does hiking burn more calories than power walking? Our in-house personal trainer decided to find out.
5 upper body strength exercises for beginners using just one resistance band
By Sam Hopes last updated
Build a stronger upper body using one resistance band and five strength exercises. Here's how to do them and a workout to try.
Forget treadmills — this 3-move walking workout strengthens and sculpts your abs, glutes and legs
By Sam Hopes last updated
A walking workout could burn calories, improve cardiovascular fitness, and build strength. This three-move walking workout strengthens the legs and core muscles in under 30 minutes.
Does yoga build muscle?
By Sam Hopes last updated
What is yoga, what are the benefits, and does yoga build muscle? Here's how to adapt your yoga practice for muscle gains.
5 best kettlebell exercises for beginners to chisel full-body strength and muscle
By Sam Hopes last updated
Our Tom's Guide personal trainer reveals five of the best kettlebell exercises for beginners who want to build full-body strength and muscle, and the benefits of kettlebells.
Best golf bags 2024 — rated and reviewed
By Mike Bailey last updated
We’ve found the best golf bags for walking, riding, and traveling in 2024.
I did the Camel Pose exercise every day for a week — here's what happened to my abs and back
By Sam Hopes last updated
Ustrasana, or camel pose, is a backbend posture found in yoga with plenty of mental and physical benefits. Our writer did it every day for one week and detailed what happened.