- Following 2.3K
- Followers 6.5K
- Engagement 0.64%
- Avg likes 40
- Avg comments 2
About Sam O'Sullivan
Sam O'Sullivan (@sam_sos_pt) is a Coach creator on Instagram, also filed under Fitness & Health. The account has 6,547 followers and 2,144 published posts. Recent posts average 40 likes and 2 comments, an engagement rate of 0.64%.
Sam O'Sullivan belongs to the nano tier, the band usually drawn between 1,000 and 10,000 followers. Sam O'Sullivan follows 2,312 accounts, so the audience is roughly 2.8 times the size of the list followed. Sam O'Sullivan uses an Instagram professional account. Flinque files Sam O'Sullivan under Coach, with Fitness & Health as a secondary category.
The Instagram bio for Sam O'Sullivan runs to 12 words across 4 lines. The bio mentions @sos.athleticexcellence. The latest activity Flinque has on record for Sam O'Sullivan dates from July 2025.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
2,144 Posts
Of the 10 most recent posts shown for Sam O'Sullivan, 5 are carousels, 3 are videos and 2 are single images. No single format accounts for most of them. With 2,144 posts published, Sam O'Sullivan's archive runs well past the 2,000 mark. Against the audience, that is roughly 3.1 followers for each post published. Sam O'Sullivan also keeps 11 story highlights on the profile. All 10 carry captions, averaging 166 words each. The captions are written mainly in English. Words that recur across them include because, people, iâve, every and actually. The captions tag #sosathleticexcellence, #excellencestartshere, #trainwithpurpose, #cardiffgym and #fitnessthatsticks.
Sitting down with clients.
Mapping out their action plans.
Seeing goals move again.
It never gets old.
Take Linda.
Sheâs 67 now.
⢠4 years ago the goal was managing arthritic hips
⢠3 years ago it was getting strong enough for hip surgery
⢠Then rehab
⢠Then fat loss
⢠In 2025 she lost 24kg
⢠This year the goal is 5 chin ups
From pain management â strength â surgery â rehab â fat loss â performance.
Thatâs real progress.
Thatâs long-term coaching.
Then thereâs Erin.
Last year it was getting her blood glucose under control with diabetes.
We nailed that.
This year? Her first HYROX solo in Glasgow.
Lauraâs got a wedding and hen do this year.
Different season. Different goal. Same standards.
There are so many stories like this.
And it hit me why Iâm so confident in every client hitting their goals.
Because I believe in the coaching.
Iâve lived the process.
I know rehab because Iâve had surgery myself.
I know chin ups because Iâve built them and coached hundreds through them.
I know HYROX because Iâve done five.
I know diabetes because Iâve studied it properly through my Level 5 Nutrition Diploma.
I know fat loss because Iâve lived it.
I know busy seasons because Iâve trained hard, run a business, and raised a newborn at the same time.
That belief matters.
When doubt creeps in â and it always does â my job is to hold the belief for them.
To remind them whatâs possible.
To keep them moving when motivation dips.
Thatâs the real value of coaching.
Having someone in your corner whoâs been there, done it, and knows the path forward.
Iâm grateful.
Iâm excited.
And Iâm seriously fired up for the year ahead.
Letâs build đ
#sosathleticexcellence
This week Iâve deliberately pulled back on my primary gym sessions.
Lighter loads.
Higher reps.
Lower intensity.
Not because Iâm tired.
Not because anythingâs wrong.
Because itâs planned.
My last block was heavy:
⢠5 à 2 reps
⢠85%+ work
⢠High intent, high stress
This week:
⢠2 sets of 15
⢠~65% of 1RM
⢠No high-intensity conditioning
⢠More non-impact CV
⢠Runs stay in, but far more chilled
I do this every 13 weeks.
Itâs based on the Law of 13, something I learned from Charles Poliquin.
Hereâs the simplest way I explain it đ
The bow and arrow analogy
If you want the arrow to fly forward with speed and accuracy, you donât just push it harder.
You pull it back first.
That pullback creates tension.
Potential.
Direction.
But if youâre always pullingâŚ
never releasingâŚ
eventually the string snaps.
Training works the same way.
Hard blocks are the pullback.
Deloads are what allow the arrow to actually fly.
This is where:
⢠the nervous system recovers
⢠joints and connective tissue catch up
⢠adaptations lock in
⢠motivation comes back
⢠the next block hits harder
Most people wait until they feel broken to rest.
I rest so I donât get broken.
This isnât doing less.
Itâs setting up the next phase to go further.
Pull back with intent.
Recover properly.
Then let it fly.
Thatâs long-term training and playing the long game.
I hope you all got your sessions on today!
Never Miss a Monday đŻ
#sosathleticexcellence
Letâs go again with a fresh 7 to look forward too đ
Theyâll miss them because they overcomplicate things and train on emotion.
Iâve spent over 20 years on the gym floor.
From playing football, to coaching 1:1, to building SOS and coaching hundreds of people every week.
And the same patterns show up every single year.
This is what actually works đ
⢠More isnât better. Better is better.
At SOS we donât chase fatigue for the sake of it. We chase quality reps, good positions, proper intent. Volume only works when execution is high.
⢠Train weeks, not days.
One off session means nothing. One bad week tells a story. Consistency always beats trying to âmake up for itâ.
⢠Pick a quality and build it.
You canât push strength, conditioning, size and speed all at once. Our programming at SOS always has a priority. Thatâs why people progress.
⢠Data matters. But so does feel.
We use numbers. Loads. Reps. Trends. But we also coach people to listen to their body. Both matter.
⢠If your last set feels best, your warm-up failed.
Preparation should have you ready to perform, not still waking up halfway through the session.
⢠Under-recovered doesnât mean skip the workout.
It means adjust the volume, keep the movement and protect the habit. Momentum is everything.
⢠Fuel like performance matters.
Because it does. Eat for the session you want to show up for, not the body youâre scared of gaining.
Simple works.
Boring works.
Done consistently, it always wins.
This is how we coach at SOS.
And this is how weâll keep helping people train better in 2026.
#sosathleticexcellence
Iâve got 40 goals written down in my journal and things Iâm commmitted to achieving this year.
Not because I need more to chase, but because Iâm clearer on what actually matters and I want to make this year count.
This year isnât about doing more.
Itâs about doing better and living the experienceâs.
Higher standards. Fewer distractions.
Whatâs in for you this year?
And whatâs definitely out?
Not perfect. But meaningful.
Watched Ada grow and develop.
Saw her learn to swim with more confidence. That alone puts everything into perspective.
Family holiday to Majorca.
Quality time with not just time away.
SOS on the international stage.
Warsaw. Valencia. Geneva. London.
Watching our members send it abroad was SO special.
Competed in 4 Hyrox events with my partner
Finished the year with a PB in London đ
Grew the business.
More members yes, but more importantly, the right people.
PB Half Marathon.
PB Cardiff 10K.
Ran more miles than any year ever at 39 years old đ
Found better work life balance.
More bath times and more bed time stories with Ada.
Things I couldnât do before and wonât take for granted now.
Invested in the gym more than we ever have.
Even though we celebrated our 12th Birthday, honestly weâre just getting started.
Drank less than any year I can remember.
Invested in myself more than ever before and got in more rooms with the right people.
Qualified as an MNU Nutritionist.
And on the football side
League + Cup double with Cwmbran.
Undefeated all season in the league winning campaign.
When I look back, I didnât tick every box I set out to and dropped the ball more times than I can remember âŚ
But I built momentum in the areas that actually matter.
Grateful. Proud. Hungry for whatâs next.
2026, we go again and canât wait to do it with the right people around me đ
HNY everyone â¤ď¸
49 seconds off our best.
Over 2 minutes faster than Warsaw.
4 minutes quicker than Cardiff.
This one meant a lot because it didnât come easy.
I was in the pain cave for a good 40 minutes of that race. Heart rate stuck at 160 and wouldnât drop.
And this is where partnership actually matters.
stepped up when I needed him.
On the lunges he took far more than his share which bought me the time to regroup, get my heart rate back under control, and finish strong.
I honestly donât know how he did it as both my quads had the onset of cramp by this point ⌠but thatâs what makes doubles special.
Two people. One standard and you carry each other when it counts.
Big PB and one that was hard-earned.
And another reminder of the thing we preach every day at SOSâŚ
Hard work works.
Consistency compounds.
And when youâve got the right people around you, you go further than you ever could on your own.
Proud, grateful, and already thinking about the next one đ
đ
There was no grand plan.â¨No business degree đâ¨No roadmap đşď¸
Just a 21-year-old whoâd played over 150+games for Newport County â˝
Doing PT sessions in living rooms and car parks đď¸ââď¸
With a second-hand dumbbell set and a borrowed stopwatch âąď¸
Fast forward 15+ yearsâŚ
đ¨âđ§ Iâm a dadâ¨đ˘ I run a facility with a full-time teamâ¨đŞ Weâve coached thousands through proper training + accountabilityâ¨â˝ I still play a bit (oldest in the squad nowâŚ)
Iâve made mistakes.
Learned hard lessons.
And I wouldnât change a thing.
This is just the start.
Thanks to everyone whoâs been part of the journey so far, it Iâm confident when I say that the best is yet to come đ
#ExcellenceStartsHere
But very quickly, youâll realise â this is about way more than just workouts.
Youâll train with people who high-five you, challenge you, and raise your standard.
Youâll find a third space â not home, not work â where youâre seen, supported, and never coasting.
Youâll build belief in yourself again.
Because yes, we get you results.
But we also give you belonging.
And if youâre ready for more than reps, youâre ready for SOS.
đŹ DM us âEXCELâ to see what makes our coaching + community different.
đ Cardiff | Semi-Private Personal Training
#ExcellenceStartsHere
#TrainWithPurpose
#CardiffGym
#FitnessThatSticks
#ResultsAndBelonging
Sam O'Sullivan's engagement
Sam O'Sullivan's engagement rate on Instagram is 0.64%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 156 followers. An average post collects 40 likes and 2 comments, close to 20 likes for each comment.
Engagement rate
0.64%
- Avg likes
- 40
- Avg comments
- 2
- Interactions : followers
- 1 : 156
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Frequently asked questions
These answers about Sam O'Sullivan are generated from the Instagram profile data Flinque holds for the account.
Who is Sam O'Sullivan?
Sam O'Sullivan (@sam_sos_pt) is a Coach creator on Instagram, also filed under Fitness & Health. Sam O'Sullivan uses an Instagram professional account. The Instagram bio for Sam O'Sullivan runs to 12 words across 4 lines.
How many followers does Sam O'Sullivan have?
Sam O'Sullivan has 6,547 followers on Instagram (6.5K). Sam O'Sullivan follows 2,312 accounts, so the audience is roughly 2.8 times the size of the list followed. With 2,144 posts published, Sam O'Sullivan's archive runs well past the 2,000 mark.
What is Sam O'Sullivan's engagement rate?
Sam O'Sullivan's engagement rate on Instagram is 0.64%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 156 followers. An average post collects 40 likes and 2 comments, close to 20 likes for each comment.
What does Sam O'Sullivan post about on Instagram?
Flinque files Sam O'Sullivan under Coach, with Fitness & Health as a secondary category. Of the 10 most recent posts shown for Sam O'Sullivan, 5 are carousels, 3 are videos and 2 are single images. The 10 recent Instagram captions Flinque holds for Sam O'Sullivan repeatedly use the words because, people, iâve, every and actually. Sam O'Sullivan's captions carry hashtags such as #sosathleticexcellence, #excellencestartshere and #trainwithpurpose. Sam O'Sullivan writes those captions mainly in English. Sam O'Sullivan keeps 11 story highlights, which open with a free Flinque account.
How do I contact Sam O'Sullivan for a collaboration?
Sam O'Sullivan's contact details are not published on Flinque's public profile. The Instagram bio links to 1 external site, and a free Flinque account opens that link. Brands with a free Flinque account can shortlist Sam O'Sullivan and use Flinque's outreach tools wherever a contact route is on file.
Links
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