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

I used to struggle with knee pain when I ran until I made these four changes, says an expert running coach

Strengthen your back at home and fix poor posture with this trainer’s ingenious tennis ball routine

This is the most important thing to track when you run, according to an expert running coach

“It was so strenuous”—how a celebrity PT went from almost quitting the gym to the new star trainer on Chris Hemsworth’s Centr app

I'm a personal trainer and I've been using this routine to build functional core strength for over 20 years

It only takes two minutes a day to build up the flexibility required to touch your toes, says a top mobility coach

Chris Hemsworth swears by something called Foundation Training to keep back injuries at bay—here's how to master one of its core movements

One simple thing new parents should prioritize above all else to maintain their health and fitness, according to a Centr trainer

I do these two things every day to stay fit and healthy, says the newest star trainer on Chris Hemsworth's fitness app

Build blockbuster arms and abs with Chris Hemsworth's go-to dumbbell circuit

A top mobility coach says you should stop stretching at the end of your workouts and do them before bed instead

It only takes two minutes a day to safeguard your spine from poor posture, says this top mobility coach

My first reformer Pilates class made me rethink everything I thought I knew about building muscle

I'm a personal trainer and this is the six-move full-body workout I rely on when all I have is a pair of dumbbells

Hex dumbbells are the first bit of kit I bought for my home gym—here's why you should too

Double your grip strength and halve your biological age—here are my favorite full-body exercises for longevity

I'm a personal trainer and after years of working out with clients this is the warm-up routine I think everyone should use

These six exercises helped me overcome knee injuries and run pain-free, says a Pilates teacher

Strengthen and stabilize weak knees with this trainer's go-to lower-body workout

A calisthenics coach says these six bodyweight exercises are all you need to get strong

Chris Hemsworth's trainer says this is the most common mistake beginners make when trying to build muscle

I tried exercising for five minutes every day for a month—here's what I learned about forming healthy habits in the process

A Pilates teacher says these three bodyweight exercises will remedy lower-back pain

This one Pilates abs exercise is better than a hundred sit-ups if you want to build functional core strength—here's how to master it

A trainer says these three easy exercises will strengthen your posture to eliminate daily aches and pains