Articles by Sam Rider, Contributor

Sam Rider is an experienced health and fitness journalist, author and REPS Level 3 qualified personal trainer. Having covered—and coached in—the industry since 2011, he's reported on fitness trends and topics for leading titles in the UK, including Men’s Health, Women's Health, Men's Fitness, British GQ and The Telegraph.

He also runs a specialist content consultancy for fitness brands under Sam Rider Media.

In 2017 Sam earned a Register of Exercise Professionals (REPs) Level 3 Diploma in Personal Training, the qualification required to become a certified PT in the UK. He subsequently added qualifications in functional fitness and began coaching at F45, running park workouts in south London and creating bespoke training plans under his online PT business Your Daily Fix.

You can usually find him field-testing gym gear, debunking the latest wellness trends or attempting to juggle parenting while training for an overly-ambitious fitness challenges like scaling the UK’s Three Peaks in 24 hours or running a sub 20-minute 5K.

Sam Rider

No gym, no worries—use this six-move resistance band routine to build full-body strength and mobility

When I train a new client I always use these two abs exercises to teach rock-solid core control

“It can be a struggle to make time for yourself”—a Pilates teacher shares the exact weekly workout routine that lets her build strength and stay mobile

My osteopath told me to do this one type of daily movement to strengthen my glutes, loosen my hips and protect my lower back from prolonged sitting

I took creatine every day for a month—here’s how it helped me at work and during my workouts

New to the gym? A trainer says all you need is this four-move resistance machine workout to build full-body strength and confidence

“It’s short, effective and a great option for busy days”—a certified yoga teacher shares the five-minute core routine she relies on when time is tight

Are you bracing your core or just holding your breath? A yoga teacher reveals how to correctly engage your deep core muscles when you exercise

A doctor of physical therapy shares the five-minute routine she uses with older adults to build foundational strength and balance

An osteopath urges everyone to do this one daily stretch to undo the damage caused by prolonged sitting—it only takes three minutes

Prolonged sitting decreases brain blood flow and function, but just two minutes of this light form of exercise can offset the damage

A certified strength trainer dispels the most common myth she hears from women reluctant to start strength training

A certified Pilates instructor shares the 10 gym bag essentials she never leaves home without

All you need is 10 minutes and these 10 standing abs exercises to build a strong and stable core

An osteopath says this is the one thing he wished more people knew so his treatment table wasn’t so busy in January

Build mobility, stability and core strength with this 20-minute workout from Chris Hemsworth’s Centr

I’ve been training clients for nearly 20 years and this is my all-time favorite 10-minute abs finisher to build 360˚ core strength

An expert coach shares the weekly split of strength training, intervals, long runs and rest days that he says should form the bedrock of anyone's running routine

Exercise alone won’t help you build muscle or burn fat—here are three key nutrition lessons I learned when undertaking my own fitness transformation

All you need is one heavy kettlebell to build strength, power and functional core strength with this four-move workout

An expert running coach says most beginners forget to build strength before lacing up—add this seven-minute routine into your plan to avoid making the same mistake

Relieve tension, improve spinal alignment and combat desk posture with this five-move Pilates routine

I tried this five-minute yoga flow before bed and it instantly fixed my heavy legs after a hard workout

Back feeling weak or stiff? This is my favorite exercise to mobilize my spine first thing in the morning and last thing at night

A running expert pinpoints the number one reason most new runners give up—and provides the simple solution