Have you ever wondered if you're fitter than your best friend? Maybe you'd love to discover if you can squat more than the person you sit next to at work. Or perhaps you're curious if your mum could keep up with you in legs, bums and tums? Whatever your reasons are for wanting to bring a friend to work out with, we've listed the top 9 benefits you'll both enjoy from a shared gym session.

1. More Motivation

When you make plans to work out with a buddy, you’re way less likely to skip it. You don’t want to let your friend down! It’s so much easier to bail when you’re working out solo. Plus, when you get to the gym together, you’ll push each other to keep going—even when it gets tough. No one wants to be the first one to quit!

2. More Fun

One of the best ways to stick with a fitness routine is by making it fun. And what’s more fun than working out with friends? There’s actually research that backs this up too—studies from the University of Southern California found that people who work out with friends enjoy it way more than those who go it alone.

3. More Competitive

Here’s the thing: friendly competition makes working out more exciting. Bring a friend along and next thing you know, you’ll both be pushing each other to add an extra rep, lift heavier weights, or even go that extra mile to beat each other’s scores. It’s all about leveling up together!

4. Learn More

The more you work out, the more you’ll figure out what works for you—what we like to call your "shortcuts to success." But here's a real shortcut: working out with a friend. Sharing fitness tips, workout moves, and healthy recipes will double your learning, meaning you both get better, faster.

5. Spot Each Other

When you’re lifting heavy, it’s easy to lose track of your reps. Was that nine or ten? Working out with a friend solves that problem—your buddy can count your reps for you, and you can return the favor. Plus, you can keep an eye on each other’s form to make sure you’re both getting the most out of every rep.

6. Save Money

You’ll save more than just calories when you work out with a friend:

Split gas costs by carpooling to the gym. Share the cost of a personal trainer by booking group sessions. It’s a win-win!

7. Fewer Skipped Workouts

A study from Indiana University found that 43% of married couples who worked out separately ended up quitting their gym memberships within a year. But for couples who worked out together? Only 6.3% gave up their memberships within the same time frame. That’s some serious motivation right there!

8. Work Out Longer

Research shows that people who hit the gym with a buddy tend to work out at least six more minutes per session than those who go solo. Plus, they burn an extra 40 calories while they’re at it. Talk about a win!

9. Recover Together

Recovery is just as important as the workout itself. After you and your friend crush a session, keep the good times going by grabbing a protein shake, hitting up your favorite restaurant, or just chilling out and watching a movie. You’ve both earned it!

Try This HIIT Workout with a Friend

• Equipment needed: Medicine ball

Perform each exercise back-to-back with no rest. Once you finish one round, rest for 15 seconds, then jump right into the next round. Do 5 rounds total.

1. Jump Squat with Clap

Start by facing your partner and take a step to the side so you have some space around you. Lower into a squat, keeping your chest proud and your knees bent at about 90 degrees. Push off your heels to jump as high as you can, and give your friend a high five at the top. Repeat 10 times.

2. Squat with Rotational Press

Grab a medicine ball. Stand back-to-back with your partner, lower into a squat, and engage your core. Pass the medicine ball to your left hand, so your friend can catch it. After 6 passes, switch direction and pass to the right. Repeat for a total of 12 passes (6 in each direction).

3. Lateral Lunge and Throw

One person holds the medicine ball while you both face each other with your feet shoulder-width apart. Step wide to the right, shifting your weight to your right leg and lowering into a side lunge. Keep your chest up and your torso straight. As you push back up, throw the medicine ball to your partner. Alternate who holds the ball as you both lunge. Do 6 reps on each leg for a total of 12 reps.

4. Sit-Up Pass

Lie down on your back with your knees bent and feet flat on the floor, lined up with your partner’s feet. Partner A holds the medicine ball. As you both do a sit-up, reach toward each other and pass the ball. Slowly lower yourself back down to the starting position. Repeat for 15 reps.

Now that you know how much more fun—and effective—working out with a friend can be, the only question is: Who are you going to grab to crush this workout with you?