The Benefits of Having a Workout Partner

They say, “weights not dates,” but why not both? Turns out, having a workout partner can help make you stronger – in more ways than one.  

Research shows couples who lift together say they’re happier and healthier. A study by Decathlon found 43 percent of couples who work out together report it has helped their relationship, thanks to having more quality time together, a shared interest, and reduced stress (and along with that, fewer fights). Yup, people who exercise – even just a little bit -- tend to feel calmer and more positive. And they actually like their partner more on the days the exercise together. Exercising with your boo can help reignite passion in your relationship.  

Psychology Today echoes all this, saying couples who exercise together report better moods and increased relationship satisfaction.   

It’s basically a secret ingredient for a good relationship.  

And having a swole-mate can make you stronger, too – as an individual. Working out with your significant other can make exercise more fun, and therefore easier for you to keep doing. The social support of your gym crush helps you develop your own internal motivation to keep exercising even on your own. And research finds it can even help you push yourself harder than just exercising alone.  

Tips for Working Out With Your Significant Other 

• Create a plan. Schedule your workout time together and plan ahead what you will be doing. Just like with your regular routine, you want to set fitness goals you will actually keep.
• If you are going from working out alone to working out with someone, be adaptable and compromise. You may need to switch some things up, like the time of day, exercises, or your warm-up/cool-down ritual. One person will likely lift slower than the other. Plan to work out together, yet also respect each other’s wishes and differences.  
• If you have a similar fitness level, enroll in classes or challenges together. Explore partner yoga, boot camp classes, partner dancing, hiking, rock climbing, cycling, or a co-ed fitness challenge. Tough Mudder, anyone? 
• Enroll in small-group or personal training together. This allows you to both have personalized training and save money.  
• If you have kids, a home gym makes it convenient to train together without having to worry about childcare.  
• Stay flexible and open minded. A partner with different interests and ideas will inevitably bring new experiences into your life. Try it before you knock it.
• Practice respect and good boundaries. Even if you have more experience, don’t play personal trainer all the time. Let them go at their own pace. Offering too much “help” can be intimidating (and annoying). Don’t be too critical.  
• Encourage each other. Be nice and supportive. This is supposed to be a fun time together.  
• On that note, working out with a partner can push you harder – but don’t get so competitive that it damages your relationship. Don’t compare progress and abilities. 
• Be there to spot each other on heavy lifts. Make sure you know how they like to be spotted, too.  

Partner Workout Exercises

Grab your workout partner and add, "Exercise with a buddy," to your calendar. Tackle these moves to get fit and spend some quality time with your friend, family, or partner.

Tricep Kickback

Both you and your partner stand facing each other, knees bent, slight bend in your waist, holding onto the ends of a resistance band. Stand far enough away that when you both extend your arms back, the resistance band applies resistance to the move. Tackle 10 tricep kickbacks on one side, then switch hands and do the other.

Resistance Band Jump

Hold onto a resistance band and allow you partner to step inside the loop. While you hold the resistance band, your partner jumps out, stretching the resistance band. Step back to start and repeat for 10 reps, then switch.

Sit-Up Medicine Ball Toss

Lay down on the floor with your feet touching your partners. Now, holding a medicine ball at your chest, sit up as your partner sits up, and toss the medicine ball to their chest. Both people complete a sit-up, and the medicine ball gets passed back to you. Repeat for 15 reps, take a 1 minute rest, then repeat for 3 sets.

Plank Hold and Jump

One person holds a plank while the other jumps over them. Complete 10 jumping reps, then switch positions. Repeat for 3 sets with no rest.

Benefits of Having a Workout Partner

Here are a few of the benefits of having a workout partner:

Exercise Accountability Partner: When you rope someone else into a workout, you're more likely to show up and tackle the workout! 

Connection: Tackling partner workout challenges can help you foster and nurture relationships, spending time with a friend or loved one while working on your fitness. 

Healthy Hangout: Instead of going for beers with your friend to catch up after a long week, look to spend your catch up over a partner workout. This can help build healthy habits that can replace drinking.

Fun: Working out with a partner can make your workout so much more enjoyable! You'll both be adding a dose of exercise to your day, while also having time to catch up, connect, and laugh.

Confidence: If you've ever been unsure about how to use specific equipment at the gym, having a workout partner can help give you confidence to try something new. There's strength in numbers!

Improved Libido: OK, one more bonus to consider: Working out together can improve your sex life. As if you need any more reasons. 

Gifts for Your Gym Partner 

Another benefit of lifting with your lover is that it makes it easy to shop for them. Here are some fitness-related gifts that we would definitely consider romantic.  

1. Pink or red Ab Support Mat

Awe, Valentine’s Day colors. Surely, there’s a thoughtful pun here about supporting each other and how ab support mats are a symbol of that.   

2. RapidStrike Massage Gun 

Instead of getting them a massage, get them a massage on demand whenever they want it with this fantastic massage gun.  

3. Spotter Platform 

Make it official. Get down on one knee and ask, “Will you spot me?” OK, maybe don’t do that, unless you're tying your shoes.   

4. A new hoody

If she’s always stealing your hoodies, buy this one and conveniently leave it out for her to “steal” on purpose. Everyone knows a hoody yoinked from your man feels better to wear than one you buy yourself. This is pure science. 

5. A ring (or two)

The love of your life said they wanted a ring, right? For sure they meant Gymnastic Rings. So put a ring on it. (It = the garage gym.)    

FAQs

How do I find a workout buddy or partner in my local gym?

If you're looking for a workout buddy in your gym, start by being friendly when you go in for your workout. Talk to people, be courteous, clean up your area, offer a spot, and become the person everyone knows for being just a great person. As you start to build relationships, you'll start to find others who are looking for the exact same thing you are.

Can you suggest a workout plan for couples who want to exercise at home?

Tackling a partner workout home is a great way to connect and work in some exercise — especially if you have a resistance band or medicine ball. Start off with a quick warm-up, followed by 3 sets of resistance band jumps, sit-up medicine ball toss, and plank hold and jump. If you're looking for more of a challenge, try having one person hold a wall sit while the other completes dumbbell workouts, then switch!

What are the benefits of doing partner workouts regularly?

Regular partner workouts can really fill up your cup! You'll get to spend time with others while improving your fitness. That's what they call, "bang for your buck!"