So you've finally set your fitness goals and come up with a workout schedule, but there's still something missing: someone to share it with.

If you’re struggling to stay consistent or push yourself to the next level, a workout partner could be the game-changer you need. Learn how to find a gym buddy to make the most of your workouts and maximize your motivation.

Invite Friends and Family

Healthy choices can be shared with the company you already keep. Does your gym membership have free guest passes? Ask a friend or family member to accompany you to the gym and work out with you. Whether they’re experienced gymgoers or setting a New Year’s resolution to form the habit, going with someone familiar can make the experience more enjoyable and less intimidating.

If your inner circle isn’t interested in the gym yet, consider inviting them to a group fitness class or an outdoor activity to help them ease into the idea of regular exercise. Starting in a fun, low-pressure environment can make all the difference in helping a hesitant friend or family member become your new gym buddy. Plus, it’s a great way to strengthen your bond while staying fit.

Explore Online

In today’s digital world, finding a gym buddy online could take just a few clicks. Online platforms connect people with similar fitness goals, making it possible to find the perfect workout partner.

Reddit is a great place to find a workout buddy. r/Fitness is a popular subforum, but with 12 million members, it may be too broad of an audience. Instead, search for location-specific subreddits where people gather to discuss interests, including working out. Post your fitness goals and let others in your area know you’re looking for a workout partner.

Check out local resources like Nextdoor, neighborhood forums, and community center websites, too. Many of these have active fitness and health sections where residents post about their workout routines or search for gym buddies. Similarly, social media platforms like Facebook and Instagram are home to a ton of local fitness groups with people ready to connect and collaborate.

Check Out Community Events and Classes

Joining local running groups or group fitness classes is a great way to meet potential gym buddies. Are you training for a marathon or other specific event? Reach out to others who are doing the same!

Many communities host free or low-cost fitness events, like yoga in the park or boot camps, which are excellent opportunities to meet like-minded people. Try striking up a conversation before or after class with someone who seems to have a similar energy or fitness level.

Participating in these community-driven activities can increase your chances of finding a workout buddy and allow you to immerse yourself in a supportive fitness network with a shared sense of purpose.

Make Connections at the Gym

This one might be painfully obvious, but you’d be surprised how many people are nervous to approach other people at the gym.

Most gymgoers stick to a schedule. Do you notice the same faces in the crowd every time you go to the gym? Next time, lose the earbuds and introduce yourself. Find someone with a similar build as you doing similar exercises or using the same equipment. Give them a friendly compliment or ask if they have any tips.

Aside from talking, you can also look for bulletin boards at the gym. People may leave their contact info in search of gym buddies.

Tips for Finding a Gym Buddy

Now that you know where to look, you need to know how to choose a gym partner who aligns with your goals, abilities, and attitude. Here are five of our top tips.

1. Make Sure You’re on the Same Level

Whether you’re a fitness fanatic or you want to start going to the gym regularly, it’s important to find someone who matches your energy and your level of commitment. You don’t want a partner who slows you down, but you don’t want to overwork yourself by struggling to keep up with them, either.

2. Keep the Same Schedule

Agree on your ideal workout length and meeting time. Having a gym buddy won’t work unless the two of you can commit to the same schedule, so be clear and specific about what you are looking for when it comes to when to work out, where, and how often.

Make sure you know how to spot each other when lifting weights and how to keep proper form for the other exercises you're doing. You and your gym buddy can also share the latest health articles, studies, workout routines, or nutrition plans you’ve recently read about.

4. Attitude Is Everything

Obviously, you want your gym buddy to be polite and follow basic gym etiquette. The ideal gym partner is honest yet encouraging, focusing on consistency, clear communication, and positivity.

5. The More the Merrier

You don’t have to limit yourself to just one gym buddy. Have a group of options in case one gym buddy gets injured, goes out of town, or is otherwise unavailable.

Benefits of Having a Gym Partner

While there's no shame in flying solo at the gym, there are several benefits of bringing a friend along.

1. Motivation

A gym buddy can help you reach your goals faster! The “Köhler effect,” named after German zoologist and ethologist Otto Köhler, refers to a psychological phenomenon that happens when a person works harder in a group setting than they would on their own.

Numerous studies have shown that working out with a partner can boost motivation, increase consistency, and even enhance performance. For example, a study from the Journal of Aging and Physical Activity found that people who routinely walked with a friend had a significant increase in pace and distance than those who walked alone.

Whether it’s through friendly competition or shared encouragement, a gym buddy is there to inspire you to push harder and stay consistent.

2. Accountability

We all have those days where we feel like skipping the gym, but consistency is the key to reaching your fitness goals. Having a gym partner is one of the best ways to stay accountable. When you feel like skipping a workout, knowing that someone is waiting for you to show up at the gym can be the push you need.

3. Safety

Having a gym partner is often safer than working out alone. When bench pressing or using other equipment, a spotter helps you maintain proper form, reduce risk, and prevent injury. This is especially important as you add more weight to your routine and try new exercises.

Your buddy can also call for help if there’s a medical emergency or other issue. This peace of mind can give you the confidence you need to push yourself to new levels.

4. Knowledge

Two heads are better than one! This rings true when learning about fitness. A gym partner can expand your fitness knowledge with new workout ideas or other relevant info.

They might introduce you to new exercises, techniques, or routines, share tips they’ve learned, help you refine your form, or suggest variations to keep your workouts fresh and effective. This exchange of ideas can make workouts more dynamic and fun while improving your overall fitness expertise.

3 Fun Partner Workouts for You and Your Soulmate

Once you find a gym buddy, try incorporating these cooperative exercises into your workout routine.

1. Medicine Ball Squat Pass

Squat back-to-back with your gym buddy and twist from side to side to pass a medicine ball around in a circular motion. A kettlebell can be used as an alternative. This exercise works the core and glutes.

Beginners can use a lightweight ball (like a basketball or dodgeball) or start out by maintaining a back-to-back wall sit for 30 seconds at a time.

2. High Five Plank

Also known as a clap plank, this exercise involves two people planking head-to-head. While holding the position and engaging your core, alternate reaching up with your left and right hands to high-five your gym buddy as they do the same. This simple exercise targets your arms, shoulders, and core.

3. Partner Pistol Squats

Pistol squats are a challenge for many people, but you can use a buddy to steady your balance. Start by standing facing each other with your right shoulders lined up. Grasp each other's right hands for support, raise your left leg straight out in front of you, and squat down by bending your right leg. Stand back up and repeat. This exercise strengthens the hamstrings, glutes, quads, and calves.

Whether you're looking for someone to motivate you, challenge you, or simply share the journey, finding the right gym buddy can turn working out from a chore into a rewarding lifestyle choice.

Workout partners are important for safety, accountability, and so much more. You’ve read up on how to find a gym partner and you’re ready to take the first step to connecting with your local fitness community. Now get out there and find your swolemate.

Need more help tracking your progress? Join over 1 million gymgoers on the Flex Fitness app. We’ve made it simple to share customized fitness plans and engage in a little friendly competition. Get started for free with Flex Fitness.

Flex Team

How to Find a Gym Buddy + 5 Tips for Accountability and Success