By Grace Lee
“A training partner in the gym is a great asset because when you think you have reached your limit, there is someone who can push you to go further.
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We all know that working out is great for well-being and provides a whole host of amazing physical and psychological benefits. If you didn’t know that, or you did, make sure to check out https://www.mybestself101.org/exercise because it has amazing information and resources about exercise. If you need a boost of exercise motivation, here is a quick recap of the benefits of exercise from the My Best Self 101 Exercise Module:
Prevents chronic illnesses such as diabetes, arthritis, & Alzheimer’s
Prolongs life
Reduces stress and anxiety
Enhances mood
Improves memory and sleep quality
Increases self-efficacy, energy, & creativity
Improves quality of life and well-being
I think these benefits are pretty convincing and motivating. However, despite the wealth of research on the benefits of exercise and testimonials from friends, family, and strangers, some of us just can’t seem to make a habit of working out. That used to be me. I felt like I didn’t belong in a gym because I didn’t know how to use all of the equipment or execute the proper workout techniques. I struggled to come up with a daily workout routine. Even when I was able to make a plan for the day, I rarely finished it because I lacked motivation and stopped when I got tired. I was in a cycle of getting motivated, attempting to exercise for a week or two, then going back to sitting on the couch and feeling guilty that I didn’t want to work out anymore, then justifying my behavior, and so on. Sound familiar?
Why can implementing regular exercise be so difficult? Because exercise is hard work. It can be inconvenient in our busy schedules and make us sore or uncomfortable. These are realities that stop us from following through with regular exercise. So, what can help us break these barriers? I found that working out with a partner adds an element of fun and enjoyment.
Research supports the idea of bringing a partner to the gym with you. For example, motivation increases when exercising with a partner due to the Köhler motivation gain effect, which is accomplished by working at a task with someone who has different capabilities than yourself. When working out with a more capable partner, the partner with weaker exercise skills works harder and is more motivated (Forlenza et al., 2012). When exercising in partnerships, persistence increases significantly (Samendinger et al., 2017). Additionally, exercise partners are likely to give encouragement to each other, such as: “You can do it,” which also increases motivation (Max et al., 2018). Exercising in partnerships or small groups fosters collaborative behaviors such as motivation building, intragroup coaching, and personal support (McEwan et al., 2020). These factors increase physical exertion and enjoyment of physical activity.
“Run in places you love with people you like. Enjoying your surroundings and training partners will strengthen your commitment to running and bring out the best in you.
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I have found that my workout buddy holds me to my exercise commitments. With a workout buddy, I can’t just end my workout in 10 minutes once I have decided I’m tired. Workout buddies hold each other accountable—mine pushes me harder than I might push myself. We encourage each other to try a little harder and push a little further. My workout buddy and I make each other better through shared knowledge. Our combined exercise routines, techniques, and knowledge are powerful. My workout buddy makes exercising more enjoyable. They are someone I can make goals with, laugh with, and chat with. We also cheer each other on. My relationship with my workout buddy has become a supportive one, and such a relationship is uniquely beneficial to well-being.
My personal experience with exercise has transformed ever since I started working out with a friend. I discovered that exercising was actually fun when I had my workout buddy there with me. We attend workout classes, go on hikes, and make workout routines together. We push each other to reach our fitness goals and make new ones, helping each other to stay consistent and motivated. Meanwhile, we have so much fun together and have built and grown an amazing friendship. Now, I look forward to going to the gym and doing it consistently. This is partially because I look forward to catching up and connecting with my workout buddy. As I have improved my exercise habits, I feel happier, am better able to handle stress, have more energy, and feel more confident in myself and my abilities. Most importantly, I made a best friend along the way. You can experience all of these benefits too! If you are looking for a way to improve your exercise habits, I highly recommend that you invite a friend to exercise with you.
“A friend is someone who believes in you even when you have ceased to believe in yourself.”
REFERENCES
Forlenza, S. T., Kerr, N. L., Irwin, B. C., & Feltz, D. L. (2012). Is my exercise partner similar enough? Partner characteristics as a moderator of the Köhler effect in exergames. Games for Health, 1(6), 436–441. https://doi.org/10.1089/g4h.2012.0047
Max, E. J., Feltz, D. L., Kerr, N. L., & Wittenbaum, G. M. (2018). Is silence really golden? Effect of encouragement from a partner or trainer on active video game play. International Journal of Sport and Exercise Psychology, 16(3), 261–275. https://doi.org/10.1080/1612197X.2016.1199580
McEwan, D., Bennett, E. V., & Rhodes, R. E. (2020). Collaboration behaviors within interactive exercise groups. Psychology & Health. https://doi.org/10.1080/08870446.2020.1836177
Samendinger, S., Forlenza, S. T., Winn, B., Max, E. J., Kerr, N. L., Pfeiffer, K. A., & Feltz, D. L. (2017). Introductory dialogue and the Köhler effect in software-generated workout partners. Psychology of Sport and Exercise, 32, 131–137. https://doi.org/10.1016/j.psychsport.2017.07.001