3 Reasons to Work Out with a Partner

At my gym, the Saturday workouts are longer workouts that are meant to be done with a partner. For a long time, I avoided these workouts. They brought back memories of being picked last for teams in school and brought up my worst anxieties about not being strong enough or fit enough.

But over the past few years, they’ve grown on me. They usually are a lot better than I expect, and they can even be fun. It turns out that they are also good for you — both physically, mentally, and emotionally.

3 Reasons to Work Out With a Partner

(1) It Helps You Find Your True Capacity

Surrounding ourselves with people who are better than we are forces us to level up and find that extra capacity that we’re not using. I notice that when I work out with a partner, I tend to push myself a little more, within the realm of my capacity.

When my partner is stronger and/or faster, it acts as extra motivation to see what I’m truly capable of. For example, I may not be able to snatch a 35-pound dumbbell for reps, but when my partner is snatching 35, I feel an extra surge of motivation to try the 30 over the 25.

But here’s what’s interesting: this effect doesn’t happen only when my partner is stronger. I notice that I still push myself harder even when I’m the stronger or faster partner. In that case, I’m motivated to set an example, and to show my partner what’s possible.

(2) It’s Fun

Let’s face it: some workouts are really hard. It’s nice to have someone who is in it with you. When I’m pushing myself hard in a partner workout, it’s not just for me. It’s for my partner, too. We are a team, completing something together.

Having that bigger sense of purpose beyond my own fitness is energizing. It also keeps me going in the moments when I want to quit. Because no matter how much I may be hurting, I don’t want to let down my partner.

Studies also show that working out with a partner shifts your pain threshold and elevates your mood, turning a grueling effort into a rewarding experience.

(3) It Boosts Longevity

A landmark 25-year tracking study showed that social sports were far more impactful than solo exercise protocols when it comes to longevity.

When we move in unison with others — whether next to them on the rower, running side-by-side, or moving to the same rhythm, our brains experience behavioral synchrony.

This triggers a massive amount of endorphins and oxytocin beyond what you can get from solo exertion.

Loneliness and social isolation are major drivers of systemic inflammation and elevated cortisol. When you exercise with other people, you pair the physical benefits of exercise with the psychological safety of community. This dual stimulus acts as a buffer against stress and reduces cortisol.

Studies show that the emotional support and sense of belonging derived from a fitness community directly protect cardiovascular health over time.

Give Partner Workouts a Try

Sometimes the heaviest lift isn’t the weight on the bar, but the courage to do something different. If you haven’t experienced partner workouts, they might be a good way to level up your training.