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

These are the running essentials I’ve come to rely on that will go fast this Black Friday—from bands for your warm-up to massage guns for recovery

All you need is 10 minutes and a pair of light dumbbells to strengthen and mobilize your upper body

I'm a personal trainer and whether I'm training seniors or myself I'll use this 20-minute dumbbell circuit to build lower-body strength

I've been using the Whoop Band 5.0 for six months—here are four ways it's helped me sleep better and recover faster

I did two minutes of deep squat holds every day for a month and my hip mobility is better than ever

Why runners get shin splints—and how to fix them

All you need is a mini band and these four exercises to build a stronger, pain-free lower back

I’m a personal trainer with 15-plus years in the game and this is the one thing nobody tells you about working out

I tried using a stationary bike to treat my hip and lower back pain and was surprised by how much it helped

If all you have is one light kettlebell, do this four-move workout to boost strength, stability and coordination

Dull ache in your shin when running? Try these five osteopath-approved exercises

Weak hip flexors were causing me backache—these are the three exercises I used to strengthen them

An expert running coach reveals the three mistakes beginners always make—and the simple steps to fix them

Swap planks for five more functional core exercises, as cherry picked by a certified trainer

“A long muscle is a strong muscle”—use this trainer’s full-body mobility flow before your next workout to unlock greater strength

This is the exact six-week running plan I used to run my fastest ever 5K

A new study says indoor cycling is more effective than physio to treat hip pain—here’s the exact plan the participants followed

Steal the five-minute running warm-up this expert coach uses before every session to go further—faster

I’m a fitness writer and certified trainer—here are the six gym bag essentials I never leave home without

It only takes five minutes to boost your balance with this trainer’s simple daily challenge

A certified trainer says this low-impact leg-strengthening stair climber workout will boost cardio and build muscle in just 30 minutes

A trainer says when all he has is a pair of dumbbells he uses this six-move workout to build evenly-balanced upper-body muscle

Follow the exact strength workout for runners that helped cut Runna coach Anya Culling’s marathon time in half

All you need is a pair of dumbbells and these four exercises to build strong glutes, says a certified trainer

I tried hanging from a bar for two minutes every day for a month to boost my grip strength—here’s what happened