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

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

If running a 5K is on your 2026 to-do list, this entry-level alternative to the popular Couch-to-5K training plan is where you should start

Five fitness professionals reveal their New Year’s resolutions

Slot this 10-minute abs workout into your day to build real-world core strength and stability

This is how an expert coach builds the type of strength that makes you “feel like you can handle anything”

Strengthen your entire upper-body in just 20 minutes—all you need is a single pair of dumbbells

A Pilates instructor says this 10-minute resistance band circuit will boost mobility, stability and strength

Boost strength, cardio and mobility in 10 minutes flat with this full-body kettlebell circuit

Boost cardio fitness with this beginner-friendly alternative to the trending 4x4 Norwegian interval workout

I always felt run down so I tried taking a daily electrolyte—here’s what changed after a month

This is one of the best upper-body exercises to try if you sit at a desk all day

Build strength with this full-body beginner dumbbell workout from a certified kinesiologist and movement specialist

Three rules for beginners that will make running feel easier, according to an expert coach

This gentle chair stretching routine will ease lower-back tightness and improve posture—and it only takes three minutes

All you need are six exercises and a resistance band to build full-body strength and mobility

Build full-body strength at any age with this longevity-boosting 20-minute home dumbbell workout

An expert coach recommends these three exercises if you keep tripping over yourself when you run

Boost circulation and mobility with this trainer's five-minute desk-side workout

Boost balance and stability while your dinner cooks with this trainer’s three-move kitchen workout

This six-move kettlebell workout will teach you to move well whatever your level, says a kinesiologist and movement specialist