By Radley West
If you’ve ever struggled to stay consistent with your workouts, you’re not alone. Many people start exercise programs with the best intentions, only to lose motivation within a few weeks. But what if the key to sticking with it isn’t just willpower, but a workout partner? Research suggests that exercising with a friend can lead to greater success in achieving fitness goals, making the process more enjoyable, and even improving mental health.
Accountability: The key to consistency
One of the biggest benefits of having a workout buddy is accountability. A 2016 study published in Obesity found that people who exercised with a friend were more likely to lose weight and keep it off compared to those who went at it alone. This is because when you schedule workouts with a friend, you’re less likely to cancel. You’re not just letting yourself down—you’re letting your partner down, too.
Additionally, a study from the University of Aberdeen found that participants who exercised with a partner increased their workout frequency. The study noted that emotional support was a significant factor in maintaining consistency, showing that having someone who encourages and motivates you can make all the difference.
Increased motivation and effort
A friendly push can take your workout to the next level. A 2012 study from Kansas State University revealed that people who exercised with a fitter partner increased their intensity and workout duration by up to 200 percent. This phenomenon, known as the Köhler Effect, occurs because individuals tend to push themselves harder when they feel they are being observed or compared to someone slightly more capable.
In group settings, this effect is even stronger. Research published in Sport, Exercise, and Performance Psychology demonstrated that those who worked out in a team setting completed a longer and more intense workout than those who exercised alone. A little friendly competition can fuel better results.
Making exercise more enjoyable
Let’s face it: workouts can sometimes feel like a chore. But when you train with a friend, it becomes a social activity rather than a solitary obligation. Studies show that people who enjoy their workouts are more likely to stick with them long-term. According to research published in Psychology of Sport and Exercise, participants reported higher enjoyment levels when engaging in physical activity with a friend compared to exercising alone.
The social aspect of working out together also reduces perceived effort. A 2015 study from the University of Southern California found that people who exercised with a friend reported feeling less fatigued and more energized than those who worked out alone. This suggests that having a workout partner can make the entire experience feel easier and more sustainable.
Mental health benefits
Exercise is well-known for its mental health benefits, and working out with a friend can enhance these effects. A 2017 study published in The Journal of the American Osteopathic Association found that people who participated in group exercise had significantly lower stress levels and higher mental well-being than those who exercised alone. The study attributed these findings to the sense of community and camaraderie formed through group exercise.
Additionally, social interaction during workouts can help combat feelings of loneliness and isolation. Since nearly one in three adults report feeling lonely at some point, incorporating social exercise could be a crucial strategy for improving mental health.
Building stronger relationships
Friendships are strengthened when you work toward a common goal. Exercising together creates a shared experience that fosters teamwork, support, and bonding. Whether it’s spotting each other in the gym, pushing through the last mile of a run, or celebrating progress, working out together deepens relationships in ways that extend beyond the gym.
Finding the right workout partner
Not all workout partners are created equal. The best exercise buddy is someone with similar fitness goals, a compatible schedule, and a supportive attitude. Some people thrive with a more advanced partner, while others prefer someone at a similar fitness level. The key is finding a person who will encourage and challenge you without making the workout feel like a competition.
The bottom line
If you’ve been struggling to stay consistent with exercise, consider recruiting a friend to join you. The science is clear: having a workout partner improves accountability, motivation, enjoyment, mental well-being, and relationships. So, grab a friend, hit the gym, and start reaping the rewards of shared fitness goals. Together, you can push each other to new heights — one workout at a time.
Radley West is married to Dr. Andrew West and together they own Anytime Fitness Lake Murray and 33/18 Chiropractic Associates. Radley is a gym owner and personal trainer with more than 20 years of experience helping people achieve non-traditional health goals. She and her team approach fitness by teaching clients to build better habits and create sustainable, feel-good fitness and nutrition routines—no need for intense six-pack aspirations (unless that’s your thing).
