![Sam Hopes](https://cdn.mos.cms.futurecdn.net/jZ88qJqvjWaCXXv3qvUQPA.jpg)
Sam Hopes
Sam Hopes is a level III 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
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It only takes 15 minutes and this kettlebell beginner workout to build a stronger body
By Sam Hopes published
The kettlebell beginner workout builds full-body strength and muscle using five exercises and one set of kettlebells. Our personal trainer explains how to do it.
![Man outside on the beach performing an L-sit using two bars](https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-320-80.jpg 320w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-450-80.jpg 450w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-500-80.jpg 500w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-650-80.jpg 650w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-840-80.jpg 840w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-925-80.jpg 925w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-1024-80.jpg 1024w, https://cdn.mos.cms.futurecdn.net/P4PPyz5coeHFtuvRst2DR7-1200-80.jpg 1200w)
How to the L-sit hold to build a stronger core
By Sam Hopes last updated
Learn how to do L-sits, the benefits, common mistakes, and variations you can try.
![Man performing a pull up in the gym](https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-320-80.jpg 320w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-450-80.jpg 450w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-500-80.jpg 500w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-650-80.jpg 650w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-840-80.jpg 840w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-925-80.jpg 925w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-1024-80.jpg 1024w, https://cdn.mos.cms.futurecdn.net/qdpSh6igr4Wi7cuPb4uifg-1200-80.jpg 1200w)
I tried the 3-minute CrossFit kipping exercise every day for a week — here are my results
By Sam Hopes last updated
Kipping is a popular bodyweight skill learned in CrossFit. Here's how to do it, and what happened when one fitness writer tried it every day for one week.
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Best hiking boots in 2024 — tested and rated for walks and trails
By John R. Quain last updated
These are the best hiking boots to in 2024, including the best waterproof hiking boots and the best hiking boots for bad weather.
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Forget crunches — 3 reasons I ditched ab workouts for compound exercises
By Sam Hopes last updated
Your core plays a vital role in your training and everyday activity, but multi-muscle exercises are a more efficient way to strengthen this essential group of muscles.
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Best exercise bikes 2024: tested and reviewed
By Sam Hopes, Jane McGuire last updated
review Find the best exercise bikes for home gyms and more, including Peloton, Wahoo and the best models for workout apps and all budgets.
![Man lifting a barbell with plates on using both hands during outdoor strength training session in yard](https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-320-80.jpg 320w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-450-80.jpg 450w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-500-80.jpg 500w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-650-80.jpg 650w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-840-80.jpg 840w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-925-80.jpg 925w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-1024-80.jpg 1024w, https://cdn.mos.cms.futurecdn.net/sX7C8mukCQWXzpKmqRm6Hg-1200-80.jpg 1200w)
Relative strength vs absolute strength: Which is better?
By Sam Hopes published
Relative strength is a person's strength compared to their body size. Absolute strength is the maximum amount of force exerted regardless of size. Here are the benefits of both.
![a photo of a woman holding an exercise mat](https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-320-80.jpg 320w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-450-80.jpg 450w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-500-80.jpg 500w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-650-80.jpg 650w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-840-80.jpg 840w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-925-80.jpg 925w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-1024-80.jpg 1024w, https://cdn.mos.cms.futurecdn.net/ju6Gxbkh8b6mvuJ8m3ksRF-1200-80.jpg 1200w)
The 11 best yoga mats of 2024: Tried, tested and reviewed
By Jane McGuire, Sam Hopes last updated
Find the best yoga mats for home practice, hot yoga, or Pilates. Models include sustainable options, moisture-wicking, and PVC.
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The best weightlifting belts in 2024
By TJ Fink, Jane McGuire last updated
The best weightlifting belts for strength training, powerlifting and weightlifting, regardless of fitness ability or level.
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The best massage guns 2024 to relieve muscle pain and tension
By Jane McGuire, Sam Hopes last updated
Review The best massage guns you can buy to boost recovery, reduce stress, and get a deep tissue massage at home.
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The best resistance bands for home and gym workouts 2024 — tried and tested
By Jane McGuire last updated
Here are the best resistance bands for strength training, building flexibility, physical therapy and stretching.
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Forget push-ups — 5 dumbbell exercises to sculpt arm muscles like Miley Cyrus
By Sam Hopes last updated
5 exercises to sculpt and shape arm muscles like Miley Cyrus using a set of dumbbells, according to a personal trainer.
![Woman performing quad and hip flexor stretch with left leg](https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-320-80.jpg 320w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-450-80.jpg 450w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-500-80.jpg 500w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-650-80.jpg 650w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-840-80.jpg 840w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-925-80.jpg 925w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-1024-80.jpg 1024w, https://cdn.mos.cms.futurecdn.net/sLHkPL7uvb2yBZUQ8EDedC-1200-80.jpg 1200w)
I teach stretching routines for a living — 3 exercises that strengthen your hips and open your hamstrings
By Sam Hopes last updated
Three bodyweight exercises that stretch and strengthen your hip flexors and hamstrings, according to a personal trainer.
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Forget burpees — this 3-move CrossFit workout strengthens your entire body using dumbbells
By Sam Hopes last updated
The CrossFit workout can be done in just 21 minutes using three full-body exercises. Here's how to do it.
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I tried 60 hand-release push-ups every day for one week — here are 3 things I learned
By Sam Hopes last updated
What are hand-release push-ups, how do you do them and what happens if one writer does them every day for one week during a fitness challenge?
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You just need this 4-move dumbbell workout and 20 minutes to chisel your shoulder muscles
By Sam Hopes last updated
The four-move dumbbell workout strengthens and builds your shoulders in under 30 minutes, and it's beginner-friendly. Here's how.
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Best smart scales in 2024: Body composition scales for in-home use
By Jane McGuire last updated
These are the best smart scales for weighing yourself at home and collecting health and fitness stats, according to our in-house testers.
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Best bike lights in 2024
By Dan Cavallari last updated
The best bike lights including the best front and rear bike lights to keep you safe, as well as the best bike light sets.
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Australian pull-ups for beginners: How to do them, and the benefits for building your back and biceps
By Sam Hopes last updated
Learn how to do Australian pull-ups, the benefits, common mistakes, and variations to try as a beginner.
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I did 50 kettlebell thrusters every day for one week — and here are my results
By Sam Hopes last updated
What is the kettlebell thruster, how do you do it, and what happened when a fitness writer did the exercise every day for one week?
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The best protein shakers 2024 for design and lump-free smoothies
By Jane McGuire last updated
These are the best protein shakers, from no-frill drinking receptacles to premium models with hidden pill organizers.
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The best kettlebells 2024: for weightlifting, home workouts and gym
By Sam Hopes last updated
The best kettlebells for weightlifting, home and gym workouts, including Onnit, kettlebells for grip and the best kettlebells for CrossFit.
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The best cross training shoes for gym workouts and home 2024
By Jennifer Rizzuto last updated
The best cross training shoes for gym workouts, including the best Nike cross training shoes, the best wide-foot cross training shoes, and the best budget cross training shoes