The benefits of working out with your gym partner

Two members about to begin working out as gym partners.

Research shows that many of us believe we would be more motivated in the gym if we had a gym buddy giving us a push to hit our fitness goals. This could be your significant other, your housemate or a friend from work. Whatever your relationship, your potential gym partner is sure to push you beyond what you thought you could achieve on your own.

Not only are we more motivated when working out with a partner, but studies suggest it can strengthen the relationships of those we choose to exercise with too.

The benefits of working together

Whether it is in lifting heavy weights or taking a morning boxing class, working out together with your gym partner provides numerous benefits.

Research shows that 79% of us believe we would be more motivated in the gym if we had a gym partner giving us a push to hit our fitness goals.*
Visiting the gym regularly with a workout buddy can help establish those healthy habits that keep us in a consistent gym routine.
Studies even suggest that working out with a training partner can strengthen relationships with those we choose to share these activities with.
Having a gym partner can also provide a sense of belonging and increase your confidence to try something new together.

This could be something as simple as a new form of exercise or training for a bigger challenge like HYROX, a fast-growing fitness trend that’s perfect for pairs to share the experience. Plus, the accountability and motivation you get from an encouraging fitness partner can help you stay committed to your exercise goals.

Jenni Tardiff, Group Master Trainer for The Gym Group, said, “Overall the power of working out with someone lies in the accountability, motivation, intensity, and social support it provides. Whether you're trying to smash your fitness goals, stay consistent with your workouts, or simply enjoy the journey of health and wellness, having a workout partner by your side can truly enhance the experience and lead to greater success and more enjoyment.”

*Consumer survey conducted by 3Gem for The Gym Group, surveying 1,250 people in the UK who currently have a gym membership. The survey took place from 23rd December 2023 to 2nd January 2024.

Want to try a workout specifically designed for exercising in pairs?

To inspire more ‘gym duos,’ whether in a couple or with your best friend, The Gym Group’s fitness experts have created a ‘Power Pair’ circuit session. This workout is designed to build enjoyment while working out together. From friendly competition to mutual encouragement, having a gym partner adds a level of motivation that can help you stay consistent and reap the benefits of regular exercise.

As an added perk, The Gym Group offers all members on its premium Ultimate membership the ability to bring a friend to their gym for free, four times a month. This is perfect for those looking to foster accountability and camaraderie with their training partner while pursuing fitness goals.

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The Gym Group’s ‘power pair’ workout

Section	Action
Warm-Up (5–7 mins)	Cardio Machine of your choice 90/90 stretch World’s Greatest Stretch Cat-Cow Pose Arm circles & leg swings
YGIG Circuit	You Go, I Go style complete 3 rounds total. Each partner works while the other rests. Swap continuously until all reps/lengths are completed.
1km Ski-Erg (or rower)	Complete as fast as possible Swap every 250–300m as needed 1km total, not 3km
Sled Push (8 Lengths) (4 each)	Push sled to end, partner pushes back Swap until each has done 4 lengths Add weight or seated partner for challenge
Burpee Box Jumps or Step-Ups (20 reps) (10 each)	Perform alternating burpee + box jump (or step-up) Swap each rep until 20 reps reached
Partner Push-Ups (10 each)	Face each other in push-up/plank position Swap each rep until 20 are done Knee push-up option available
Cool Down (5 - 7 mins)	Light cardio or walk (5 mins) Stretch major muscles worked: chest, shoulders, quads, hamstrings, calves

Ski-erg

Instructions
Stand facing the Ski-Erg machine with feet hip-width apart.

Grasp the handles with an overhand grip and arms extended in front of you.

Engage your core and lower back muscle and maintain a slight bend in your knees.

Hinge from your hips while simultaneously pulling the handles down towards your hips.

Keep a smooth and controlled motion, mimicking the movement of skiing.

Allow the handles to return to the starting position with control.

Adjust the settings on the machine as needed to suit your fitness level and goals.
Read more on equipment here

Sled push

Instructions
Load the sled with an appropriate weight, keeping it challenging but manageable. Your partner can always sit on the sled for added weight or a ride!

Drive through your legs, pushing the sled using short, powerful steps.

Keep your arms extended or you can do close grip with bent arms, maintain a strong grip on the handles throughout the movement.

Engage your core muscles and keep your back straight as you push the sled forward.

Partner pushes the sled back up.
Read more on sled push/pull

Burpee box jump or burpee step ups

Instructions
Begin in a standing position facing a box that is a challenging but safe height for you both.

Perform a burpee by squatting down, placing your hands on the floor, and jumping or stepping your feet back and bring chest to the floor.

Jump both feet forward toward the box, landing with your feet flat on the ground. Or you can step in toward the box.

Powerfully jump onto the box, using your arms for momentum and landing softly with both feet. Option to step up onto the box.

Ensure that your entire foot lands securely on the box, and keep your knees bent.

Step back down from the box.

Partner performs burpee and box jump.

Each partner performs 1 burpee and jump alternating until you have done 20 in total (10 each).
Read more on burpees

Partner push-ups

Instructions
Get into a push-up position facing each other, with enough distance between you for your arms to extend fully. Option to lower knees to the floor.

Perform a push-up while your training partner holds a plank position on their toes or knees.

Switch positions after each rep.
Read more on push ups

Feeling proud of your workout together

It’s a well-known fact that exercising releases endorphins, which help us feel good while reducing stress and anxiety. Many gym-goers also experience the added benefit of in-person connection by combining quality time and keeping fit. Whether you’re looking to find your local gym or get personal training, working out with others can elevate your experience. So, feel proud of completing your Power Pairs Workout with your gym partner, and enjoy the extra motivation you’ve given each other along the way.