Amber Sayer

Amber Sayer is a fitness, nutrition, and wellness writer and editor, and contributes to several fitness, health, and running websites and publications such as Self, Women’s Running, and Yoga Journal. Previously a fitness editor are Byrdie, she holds two masters degrees—one in exercise science and one in prosthetics and orthotics. As a certified personal trainer and running coach for 12 years, Amber enjoys staying active and helping others do so as well.

Amber's Stories

Running

Does Running Build Leg Muscle? Here’s What To Know if You Want To Swap Leg Day For a Run

Don't ditch those squats just yet.

Amber Sayer

Amber's Stories

Does Running Build Leg Muscle? Here’s What To Know if You Want To Swap Leg Day For a Run

Doing a 30-Day Push-Up Challenge Brought Back a Confidence in My Strength That I’d Thought Was Gone Forever

I Started Doing 5 Minutes of Yoga Before Bed Every Night, and Now I Fall Asleep in a Third of the Time It Used To Take

A Rowing Coach Shares the ‘Big 3’ Mistakes He Sees Beginners Make on Rowing Machines

These 8 Yoga Poses May Help You Find Relief for Migraine Attacks

7 Ways To Overcome Your Fears of Trying a Brand-New Workout

If You’re New to the Gym, These Are the 7 Best Machines To Get Started With, According to a Trainer

I’m a Run Coach in New England, and Here Are My 10 Top Tips To Hype Yourself Up for a Winter Run

I Tried the 30-Day Plank Challenge, and Ended Up Holding a 5-Minute Plank for the First Time in My Life

Why Anti-Rotation Exercises Can Supercharge Your Core Strength and Ease Back Pain, According to a Physical Therapist

Yes, You Need Different Running Shoes in the Winter. Here Are 5 Podiatrist-Recommended Pairs

The 5 Travel-Friendly Self-Care Essentials That Tennis Star Sloane Stephens Relies on When She’s on the Road Up to 40 Weeks a Year

This Is the Best Way To Ease Back Into Working Out After a Long Break, According to a Trainer

What the Push-Up Test Can Tell You About Your Upper Body Endurance in Just One Minute

Squats Are Not Fun. But This New Device Turns Them Into Games—And I Played for So Long I Had To Walk Down Stairs Sideways

I Tried the Nervous System Workout Challenge, and It Eased My Stress In Ways Meditation Never Has

This Knee-Strengthening Exercise Can Be Done on a Treadmill in 5 Minutes for Better Mobility and Less Pain

I Tried the ‘Massage Gun for Sleep Challenge’ and Woke Up Fewer Times During the Night Than Ever Before

To Build Strength, Focus on How Often You Work Out—Not How Long. Here’s What an Ideal Week Looks Like

7 Tweaks You Can Make to Your Workout Routine To Boost Your Immunity, According to a Yoga Teacher With a PhD in Immunology

The 2-Minute Mobility Routine You Can (and Should) Do Right at Your Desk To Avoid Back Pain

I Tried This Budget-Friendly Theragun Copycat, and Now I Get Why It Has Nearly 12K 5-Star Reviews

Don’t Let Eczema Keep You From Working Out. Try This Dermatologist’s 7 Tips

I Tried the Aviron Rowing Machine for 4 Months, and I Was Blown Away by the Quality and Variety of Workouts

This Is What Happens to Your Body When You Go Barefoot While Working Out at Home, According to a Physical Therapist

Do You Really Need To Throw Out Your Sneakers After 300–500 Miles? A Podiatrist Weighs In

These Are the 5 Best Strengthening Exercises for Carpal Tunnel Syndrome, According to a Physical Therapist

These Easy Stretches Can Help You Find Relief from Carpal Tunnel Syndrome

Taking ‘Backward Walks’ Can Improve Your Balance, Coordination, and Stability in Ways Normal Walking Can’t

4 Stretches To Try in Bed Next Time You Can’t Get Comfortable Enough To Fall Asleep

Walking Backwards on the Stairmaster Has Its Benefits, but Here’s What You Need To Know Before You Try It

5 Stretches for Sciatica To Relieve Glute and Leg Pain

Strength Training Can Alleviate Symptoms of Sciatica—Here Are 7 Exercises To Relieve Pain

Walk This Many Steps Per Day To Fight Brain Fog and Boost Memory

The 5 Moves You Should Know if You’re Looking To Improve Your Posture

Common Signs Your Pelvic Floor Is Too Tight and 6 Stretches To Do if It Is

Eating a Sports Drink Popsicle Before Exercising in the Heat May Make It Feel Easier

‘I’m a Golf Pro, and Here Are 5 Tips Every Beginner Should Know Before Teeing Up the First Time’

Caffeinated Gum Is the New Pre-Workout Coffee. But Are There Benefits for the Everyday Gym-Goer?

‘I’m a Cardiologist, and This Is My Favorite Heart-Healthy Workout’

Walking Downhill Is a Fantastic Lower Body Workout. But How Do You Keep It From Hurting Your Knees?

Hate To Break It to You, but Your Compression Socks Probably Aren’t Helping Your Muscle Recovery

What Your Old Sneakers Can Tell You About Your Gait, According to a Podiatrist

Release Your Lower Back To Relieve Pregnancy-Related Pain With These 4 Stretches

3 Personal Trainers Tell Us Their Favorite Glute Exercises That Actually Work

If Your Body Is Aching From Walking More Than You’re Used to, These Stretches Can Help

Get Relief From PMS Symptoms With These 4 Gentle Moves

These 4 Exercises Target Your Glutes and Core Simultaneously for a Double-Duty Workout

5 Summer Sneakers That Are So Bright and Cheery, We Can’t Wait To Lace Up for a Workout

What It Means if You’re Sweating More Than Anyone Else in Your Workout Class