I’m sure everyone reading this has thought about working out with a buddy. Or some of you will have actually done it, but how did it go? As there are so many types of exercise some may be more practical than others. Having a game of tennis with a friend is much more fun than hitting it against the wall! Or going for a walk with a friend has many benefits.
However, is it all positive? Can you go to the gym together and both get as much out of the session as if you had gone alone? Could working out with a buddy actually hinder the outcome for you?
Let’s look at some of the benefits and limitations of working out with a partner………..
Benefits
Makes us more consistent
Working out with a buddy makes us more accountable, knowing someone is relying on you makes you less likely to skip a session.
Work harder
The ‘Kohler Effect’ – studies show people perform better and work harder when exercising with a partner. They are motivated by their partner and do not want to let them down. Also working out with someone you perceive as slightly more capable than you has been shown to have a positive effect on work rate. An important point here is finding the right partner so it does not negatively impact motivation and belief in your ability.
Encouragement:
A buddy provides mutual encouragement to push past fatigue. Or they can even give you that little push to get you into the session to begin with when it’s cold and dark outside!
Less stress
Research published by the American Osteopathic Association showed exercising with a partner reduces perceived stress by 26% compared to working alone. Exercise reduces cortisol (the stress hormone), but adding the social factor of a buddy, increases this further. Also having a good laugh or venting about your day is a great way to unwind.
Safety
Working out with a friend means that if you are in the gym, you have a spotter and someone to keep an eye on your form. If you are out exercising such as on a hike/run, you have someone with you in an emergency..
Social
This is an easy one! Some people are very social, some more lone wolves, but most people would like a buddy, or need a buddy sometimes. Having a shared experience enhances motivation and builds accountability. This leads to more consistent exercise, which is paramount!……… Consistency, not perfection!
Variety/works well with some activities
Having a friend who enjoys different activities opens new doors for you to try. You may find something you love. Working out with someone is easier in some activities such as team sports or racket sports, but most activities can provide benefits if you have the right partner.
Limitations
Social distraction
Finding a balance between the social aspects and exercise, can be a problem. Whatever activity you are doing can easily turn into long rest periods, excessive chat and loss of focus. It is so easy to get distracted and not work at the intensity we should be.
Scheduling
With today’s busy schedules it can be very difficult to fit in sessions that work for you both. Especially if you have a family or a job that takes up a lot of your time. Things can crop up that threaten the session together and this can be stressful for both people.
If you are only able to do one session a week together, you will need to have a plan of how you both stay on track with your other sessions and how you stay accountable.
Mismatched fitness and goals
If your fitness levels do not match, this is not a deal breaker, but it takes planning to adjust exercises and variables to meet both people’s needs. With some activities it won’t be possible to adjust the variables for a specific outcome. A brisk walk outside for one person will count towards their 150 minutes cardio. However if this is a gentle stroll for their buddy, this will be good for movement, but will not count towards their 150 minutes. Maybe a treadmill could be used here to adjust variables for both? (If you have access).
Loss of me time
Working out with a buddy can be great, but if you schedule all your sessions this way then you lose that solo time when you actually get to focus on you and have a mental break from everything. This time is so important, so different options include; scheduling some solo workout days and using your commute time to catch up with podcasts or listen to music.
Feel judged
Now we all probably think, my friend wouldn’t judge me and most people would be right. But sometimes we can perceive we are being judged by a comment or suggestion our buddy makes. Although it may be innocent, it can lead to ‘gymidation’ (much better saying than gymtimidation). Communication and openness is the key here, to finding a great relationship with your friend.
Feel stressed
Although we want an activity session to be a stress reliever, if we are not matched well with a partner such as different fitness levels or schedules, we can start to feel very stressed. Finding the right partner with the right activity is crucial for success. Also being honest about your current fitness levels and your goals means you can start in a positive place for the both of you.
Social loafing
The tendency to subconsciously exert less effort when working out with other people. If you are on a run with a friend, you may rely on your counterpart to set the pace and you may also get distracted by the social aspect, causing your intensity to drop.
In Summary
So what can we conclude from all this?………..there are many benefits from working out with a buddy. We are; more accountable, consistent and less stressed. We work harder, with more enjoyment and have variety. Also, there are social and safety benefits.
However, there are negatives from having a partner to work out with. The social distraction, scheduling issues and loss of me time. Also feeling judged or stressed, alongside social loafing and mismatched fitness levels can lead to a negative environment.
So how can we get the benefits from working out with a buddy and avoid the negatives? How do we find a buddy that ticks all the boxes to be a good match for us?
Employ some key strategies to ensure a successful, frustration free partnership……
Tips for success:
- Agree goals – Will it be cardio, strength or both? What activities do you both enjoy? Will you both work out separately too? How will you track this? Decide goals that are SMART and work out how you will track separate workouts to stay on target and accountable.
- Discuss your fitness levels HONESTLY – If one of you is fitter, how will you approach this to meet both your needs? You can look at timed sessions, circuits or doing the same exercises but adjusting the variables. If the activity was walking, the fitter person could wear a weighted vest or rucksack to increase the intensity.
- Schedule – Set a schedule that works for you both. Make sessions non-negotiable, rather than trying to squeeze it into your busy life. Be on time and stick to your side of the deal.
- Social time v Focus time -Without an agreement in place an activity session can end up with nothing but chat! Have a plan, such as chat on the warm up, focus on the workout and chat during the cool down and after.
- Use time efficiently -In the gym you can be a spotter while you rest to utilise time. You could change over machine/equipment to make sure you are not wasting time.
So as you can see working out with a buddy can be great! All it takes is a little bit of planning and honesty to come up with a suitable plan that suits you both. And with lots of things, it can be trial and error, give it a go, adjust if needed and try again.
