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'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

A mobility coach says these are the seven best stretches for beginners to keep daily aches and pains at bay

This is the zone 2 treadmill workout Chris Hemsworth's coach uses to train for longevity

When I'm stuck at my desk all day I use this resistance band routine to relieve pain instantly—it only takes one minute

A mobility coach says to use this four-move glute warm-up before your next workout if you spend all day sitting

New to the gym? Avoid these six bad habits and you'll be fine, says a trainer

A running coach says these three moves will make every run feel easier, no matter your age

The five worst kettlebell exercises for beginners—and safer alternatives, according to a certified trainer

Use this 10-minute flow to relieve soreness after exercise

Arnold Schwarzenegger's five-move dumbbell workout will help anyone build muscle and burn fat, but here's how I would make it more beginner-friendly

Are towel pulls the best running exercise you're not doing? A trainer explains how to strengthen your foot muscles to run easier and avoid injury

Maximize your strength and endurance like Chris Hemsworth with this hybrid training workout from Centr

Are cold showers good for you? Here's what happened when I took the plunge for two weeks

Never used a kettlebell before? Start with this beginner-friendly routine to build strength all over safely

Are these the best exercises runners aren't doing? A trainer breaks down his four favorite moves to develop strength and speed

Can't face running or joining a gym? Use this 10-minute jump rope workout to burn calories and boost cardio this winter

Worried about going to the gym in January? Use these expert tips to beat workout anxiety and boost your fitness confidence in 2025