Partner workouts: Your fitness success secret

Having trouble getting to the gym? Resolutions to get in better shape on the back burner? It may be time for a new, super-effective strategy. 
 
While high-intensity workouts can help, fitness pros say the real secret is finding a workout buddy. A 2024 study, for example, found that having a friend to exercise with can increase your gym visits by 35%. (The results were published in the journal Management Science.)  

Keep reading to learn the top reasons why exercising with a partner works so well. And remember, while it can be tempting to jump right into this new plan, be sure to talk to your doctor before beginning any new exercise program. 

Take advantage of your HMSA Well-Being Lifestyle Resources. Hawaii–based health coaches are available to help you create a plan and offer support as you work toward your goals. Learn more about Health Coaches and other Lifestyle Resources here.

Reason #1: It keeps you accountable

Working out with a friend or in a group setting is one of the easiest and most reliable ways to stay accountable. “People come up with too many excuses for themselves and talk themselves out of going to the gym, but having that someone to talk you into it helps,” says Cil Westphal, a fitness professional and TEAM instructor at Life Time Fitness. 
 
Buddy-up tip: Schedule your workout time with your partner and stick to it — don’t be afraid to call out your friend for missing a session without making it up (and encourage them to do the same for you!). 

Reason #2: It makes workouts fun

If you have a hard time staying motivated, a buddy or group workout can keep exercise fun and help you pass the time more quickly than a solo session on the treadmill. Researchers observing a group of rowers found that individuals could tolerate pain from physical exercise better if they were in a group than if they were alone.  
 
Buddy-up tip: Have an especially adventurous friend? Take them to try workouts you wouldn’t do alone, like hiking, ballroom dancing, partner yoga, or hula.

Reason #3: It’s social    

Having a hard time squeezing in a friend catch-up or much-needed couple time? Combine two in one and plan a fitness date. Sweating it out in a class will do your body better than eating an indulgent meal, and you’ll bond over the shared experience. 

Remember the study above that showed a 35% increase in gym visits when people buddied up? The researchers discovered that despite having to coordinate two schedules, they saw people becoming more motivated to exercise and more likely to stick with their workout plan. 
 
If you’re looking for a fitness buddy, group classes are a great way to meet someone who has a similar schedule and exercise interest. The group element adds the social factor that can help make going to the gym less of a chore and more of a reward because you get to interact with a community, says Westphal. 
 
Buddy-up tip: Introduce yourself to a classmate by talking about a move you loved or how much you like (or dislike!) the instructor, or by asking if they have other class recommendations. 

Are you ready for your next annual wellness visit?

Call your primary care provider to schedule an appointment. If you don’t have a PCP, you can use Find a Doctor on hmsa.com to search for a participating provider near you.

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Reason #4: It pushes you to improve

A group environment can bring a competitive element to fitness and wellness goals. When you see others improving, it is inspiring to keep working toward your goals, Westphal says. So if you want to learn a new dance step or do a few more squats, a group can help push you to the next level.  
 
Buddy-up tip: Joining a group workout can be a good way to push through the mental barriers of trying something new, like a circuit workout at a gym or a style of yoga you’ve never tried.  
Curious about what it’s like to do a fun-run or a 5K? Try tagging along with a friend’s race training, even if you aren’t competing. You’ll support them toward their goal while pushing yourself to keep up.

Your HMSA plan can help too! Learn more about your fitness benefit, Silver&Fit™*, and how it can help support your wellness goals.

Sources: 
Buddy system study: University of California Berkeley 

*The Silver&Fit program is provided by American Specialty Health Fitness, Inc., a subsidiary of American Specialty Health (ASH). ASH is an independent specialty health organization, offering musculoskeletal health provider networks and programs, fitness center networks and programs, and well-being solutions on behalf of HMSA. 

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