Finding the right workout partner can make all the difference in reaching your fitness goals. A good workout partner does more than just keep you company at the gym—they can be a source of motivation, support and accountability. Research shows that having someone by your side during exercise can boost your confidence, push you to work harder and even make your workouts more enjoyable.
The right partner can help you stay consistent and committed to your goals, whether you’re lifting weights, running or trying out a new fitness class together. Knowing what makes a good workout partner can help you find or become a great one.
How to Be a Better Workout Partner
Why having a workout partner matters
Having a workout partner can motivate you to push harder and stay consistent with your exercise routine through the social support and accountability of having someone by your side. Studies have shown that when people exercise together, they tend to stick to their routines more consistently, with gym attendance increasing by 35% when you have a buddy. It just goes to show that while you might be ok with letting yourself off the hook for skipping training sessions, you’re less likely to let a friend down.
Not to be overlooked, science says the emotional support a partner can provide serves as an instant confidence boost that skyrockets your self-image as a competent, active person with all the power to reach your goals. And when you feel good about yourself and your abilities, your workouts are more enjoyable and your commitment to long-term exercise habits grows even stronger.
A bit of friendly competition between you and your gym partner can improve your performance and results. Interestingly, even though comparing yourself to others is often thought to be a bad idea when it comes to self-esteem, exercising with someone who has a similar or higher fitness level than you can boost motivation. As you naturally compare your performance with theirs, you’ll work harder and push just a bit more, leading to better results.
Top 3 qualities of a good workout partner
- Consistent and reliable: You don’t want a partner who makes sticking to your goals any harder than it already can be with a busy lifestyle. A dedicated partner will show up for workouts as planned. Being reliable builds trust and keeps you both motivated.
- Positive and encouraging: A positive gym buddy will bring enthusiasm to your sessions, offer encouragement, boost performance and make workouts more enjoyable.
- Excellent communication: An open and enthusiastic communicator will happily talk about goals, workout plans and any safety concerns. Clear communication makes sure you’re on the same page, which is especially important when it comes to activities like weightlifting.
How to be a supportive workout partner
Being a good workout partner goes beyond just showing up—it takes active listening, setting goals together and celebrating successes, no matter how small.
Practice active listening
Nothing stops healthy communication in its tracks faster than a lack of interest or truly hearing what your partner has to say. Don’t take your partner’s presence for granted. Turn toward and tune in, listening to their concerns, struggles and moments of pride. Try to focus on reflecting back what you hear them say and ask questions without trying to solve their problems unless they specifically ask for advice. And remember not to give any advice you aren’t sure is correct.
Use positive feedback
If you’re asked for feedback or feel the need to offer a form tip that can prevent injury or help get better results, it’s absolutely crucial to do so positively and constructively. Instead of criticizing or teasing, suggest easy tweaks in a way that helps them learn and improve. For example, if your partner is struggling with form, you might say, “I noticed you’re leaning forward a bit during your squats. It might be worth it to try widening your stance to keep your back straighter.”
Set and share goals together
While you certainly don’t have to have the same goals, setting them together can strengthen your partnership and create a culture of shared values that keeps you both pushing toward your desired outcomes. Choose goals that are realistic and meaningful to both of you, such as running a certain distance, lifting a specific weight while deadlifting or attending a set number of workout sessions each week.
Letting each other know what you want out of your workouts means you can hold each other accountable and check in on progress. Just be sure to adjust goals and discuss them every so often to keep them fresh and manageable. Brainstorming barriers to goal achievement together so life can’t get in your way is one of the best reasons to have a gym buddy.
Cheer for each other
A gym buddy is like a personal cheerleader, so being able to recognize your partner’s progress and celebrate it is highly motivating. When you or your partner reach a milestone—like completing a month of consistent workouts or hitting a new personal best—take the time to celebrate. Even a pat on the back or an offer to buy them a post-workout protein shake will spark feel-good vibes that carry forward as long-term motivation.
Tips to make the most of your workouts
Here are some final tips to help make the most of your workouts with your gym buddy.
- Do joint warm-ups and cool-downs: Start and end each workout with a shared warm-up and cool-down routine to prevent injuries and connect with some catch-up chatting.
- Spotting and safety: Prioritize safety by learning proper spotting techniques, especially in weightlifting. Communicate clearly about weights and reps to ensure safe and effective workouts.
- Keep it fresh: Keep your workouts interesting by mixing up different types of exercises like resistance training, cardio and mobility work, showing each other new techniques or exercises you’ve learned. Learning from each other and sharing new ideas staves off boredom and keeps you coming back for more.
- Set a schedule: Establish a consistent workout schedule that works for you both and leaves room for life’s little surprises. Have backup plans and check in with each other, but above all, stick to regular workout times to build a routine and make it easier to stay committed.
- Track and share progress: Use fitness apps or a shared journal to track your progress so you can each see how far you’ve come and celebrate as you go.
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