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

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

Cycling giving you back ache? A cyclist-turned-Pilates teacher says these seven stretches will mobilize your spine after time in the saddle

Everyone should learn to master these six longevity-boosting exercises, according to an expert trainer

If you're new to exercise, a trainer says you should prioritize these four simple things after your workout to feel your best

My back hurts when I lift anything overhead—an osteopath explains how to fix this

Have you tried the Roxanne push-up challenge? I guarantee it’ll leave a smile on your face at the end of your next workout

I'm a yoga teacher and every morning I kickstart my day with this anti-aging vinyasa flow

Build lower-body strength and endurance in five moves with this calisthenics coach's versatile resistance band workout

I did four easy stretches every morning for a week and it helped melt away tension in my lower back in less than five minutes a day

Save time as you build muscle with this Arnold Schwarzenegger-approved strength training technique

Build strong and injury-resistant shoulders with this trainer’s three-move dumbbell finisher

Three moves and 10 minutes is all you need to build stronger arms and abs

Use this easy yoga pose to boost circulation, promote recovery and lower stress levels

Steal this Pilates teacher's signature four-move warm-up to safely mobilize your spine before exercise

Use these seven science-backed stretches to treat lower-back pain and regain mobility at home

A Harvard professor says the slower you walk the faster you age—but following these exercise guidelines could add years to your life

Strengthen your core and tone your abs in 10 minutes with this trainer’s three-move abs finisher