Meet The Trainer: Sam Rigg

By Krista Harris | 16 December 2021
4 Minute Read

Meet the newest addition to the Instinct PT family, Sam Rigg. Also an amateur boxer, some say he floats like a butterfly and stings like a bee…

Sam’s quote to live by: ‘‘If you always do what you’ve always done, you’ll always get what you’ve always got.’’

As humans we don’t like change, but in order to develop we need to go through the discomfort of change in order to grow. That’s why if you keep doing what you did yesterday, and the day before that, the body gets stagnant. So change it up!

Why did you decide to become a PT?

I believe there is no greater feeling than helping someone else. Whether that be physically or mentally, and it just so happens that the role of a PT allows me to do both. So to think I can be of influence on someone’s physical and mental wellbeing is a big enough motivator for me to do what I do.

What do you love about your job?

I love the interaction with people from all different backgrounds. Everyone has a story, and through interacting with people, you get to try understand what drives them, and tapping into to that to try maximise results. But in a more light hearted sense, 9.9 times out of 10 the energy around the gym is positive and infectious, and you cant help but let it rub off on you.

What is your favourite exercise?

Bulgarian Split Squat.

It’s as nasty as it sounds. It’s an exercise that really burns the muscle, and you find yourself counting down the repetitions until they’re done. If you tend to hate it, it tends to really work.

What is your least favourite exercise?

Dumbbell shrugs.

This is an exercise that you cannot perform without pulling some sort of ridiculous face. The upper lip tends to lift or the face tends to express the unwillingness to perform this particular exercise. Just be sure to check if anyone’s watching…

What motivates you?


I feel like having goals with no purpose are unachievable because there is no drive. Having a end goal, a reason to do something drives me forward to achieve it. A strong enough why can surpass any how.

What is your favourite treat?

I love a sticky toffee pudding, so when the opportunity comes around I go all out, that means no sharing!

Tell us a little more about you…

Where to start? I have a competitive nature which I think has been bred through having two older brothers. This can at times be seen as both a positive and a negative, but it does mean that I try to complete everything I do to the best of my ability.

Growing up, I spent most of my time going from school, to boxing, to football back to school, to boxing… you get the point. 

Discovering boxing was the best thing that happened to me, a sport that was hard, disciplined and enjoyable all at the same time. I ended up having around 15 competitive fights and competing in the Welsh novice championships, where one of my amateur bouts actually headlined the slightly known heavyweight boxer – Anthony Joshua.

At the same time I couldn’t ignore the fact I loved football, so it was balancing the two like a juggling act, which managed to keep me occupied me for many years. 

As a family we moved down to London where I had the chance to study Sport & Exercise Science at college. This was not only a great experience but also a life lesson. As for a short period of 6-8 months I somehow managed to convince my parents to allow me to stay in a house in London all by myself at the age of 16. Teaching me many lessons about cooking, cleaning and in particular, ironing… But I guess this was outweighed by having an older brother, who’s ID I managed to smuggle for the duration.

I went to University in Leeds, where I earned myself a Sport & Exercise Science degree, along with lifelong friends and memories that were well worth the expenses.

Finding my feet back at base (Chester), things were hard with job hunting because of Covid. This is where I was fortunate in joining team Instinct as a PT, and now looking forward to what lies ahead…

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