Two Is Better Than One: 8 Gym Workout Routines that Are Perfect with A Partner

Jan 11, 2023

Friends that sweat together stay together! Having a workout buddy might be the best thing ever, whether you’re working out with a significant other or a friend. Two is always better than one, especially when you start a workout routine at the gym. Exercising with a partner can be a fun and motivating way to get in shape. There are many ways to partner up and exercise; having a gym buddy is a great excuse to engage in a bit of healthy competition, makes working out fun, and keeps you accountable.

There are a few things to consider when choosing a workout partner at the gym. First, make sure you choose someone with similar fitness goals. It’s also important to find someone at a similar fitness level as you; working out with someone who is too far ahead or behind you can make the workout less enjoyable.

Benefits of workout routine with a partner

Working out with a partner in the gym can be a great way to stay motivated and reach health and fitness goals. Not only can it help keep you motivated, but it can also help you to push yourself to new levels of fitness.

Here are a few benefits of workout routine at the gym with a partner;

  • Partners can hold each other to higher standards, spot each other on lifts, and bring out the best in each other.
  • It can also be a great way to socialize and make new friends with similar fitness goals.
  • Having someone to talk to can make the time pass faster, especially when doing longer cardio workouts.
  • Working out with a partner can also keep you accountable and on track with your fitness goals.
  • It’s more fun to have someone to share in the highs and lows of your fitness journey.

8 gym workouts to do with a partner

Once you find your workout buddy, here are eight exercises you can try together at the gym. So, there will surely be a perfect gym routine for you and your partner.

  1. Back-to-Back Wall Sit
  2. Squat and Leg Raise
  3. Plank Hand Slap
  4. Sumo Squats and Push Up
  5. Low Plank Hop Over
  6. Single-Arm Rotation Squats
  7. Spot
  8. Alternate Equipment

1. Back-to-Back Wall Sit

  • Start by standing with your back against your partner
  • Bend your knees until you and your partner are in a sitting position.
  • While maintaining a sitting position, both need to hold the position for 15-30 seconds.
  • Then stand up and repeat the process.
  • Do at least three sets of 10 reps for best results.

2. Squat and Leg Raise

  • Partner A lies on their back
  • Partner B stands over them by their head.
  • Partner A will lift their legs towards their head, keeping their legs straight.
  • Partner B will squat till then as Partner A lifts their legs.
  • Repeat 8 to 10 reps, then switch.

3. Plank Hand Slap

  • Start in a Plank position with your partner facing each other.
  • Keep your core and glutes engaged in a plank position.
  • Reach out and slap your right hand, return to your plank, and then slap your left hand.
  • Challenge yourselves to hold your perfect plank without twisting.
  • Increase time as you become more comfortable.

4. Sumo Squats and Push Up

  • Partner A gets into a high plank position on their hands.
  • Partner B grabs onto their legs so that they’re fully horizontal.
  • Partner B can squat while holding on to person A’s legs.
  • Repeat 8 to 10 reps, then switch.

5. Low Plank Hop Over

  • Partner A will get into a low plank position, forearms on the mat with shoulders stacked over elbows.
  • Partner B stands directly over the person holding a low plank with one leg on either side.
  • Partner B hops on one leg, then the other.
  • Increase time as you become more comfortable.

6. Single-Arm Rotation Squats

  • Stand directly across from your partner (about 2 feet apart), feet shoulder-width distance apart, knees slightly bent.
  • Reach your right arms out long, grab onto each other’s right hands/forearms, and rotate your torso to the left.
  • While holding hands, lower down into a squat position.
  • Stand up, rotating your torso back to the center.
  • Switch hands/arms and go again.

7. Spot

  • Take your weight training to the next level.
  • A Partner in the gym can help ‘spot’ you through those last couple of tough reps at the end of your set.
  • Having a partner while lifting heavy weights also makes your workout safer and keeps you both injury-free.
  • Workout Partners will also help each other to perfect their form by pointing out the times their partner needs to straighten their back more or bend their knees that little bit extra.

8. Alternate Equipment

  • Get your reps in with your little pair circuit.
  • Pick two pieces of equipment focusing on different body parts or muscle groups.
  • Determine the number of reps you both want to do.
  • Then switch equipment with your partner.
  • By trading machines, you are building in a break for one muscle group while working another, keeping your heart rate and momentum going.

Working out with someone has many benefits, including keeping things fresh and interesting. Suppose you’ve been nervous about trying a new group, studio, or team training class or checking out that area in the gym you’ve found intimidating with a buddy. In that case, you’ll be able to support one another, learn new things and step out of each other’s comfort zones. So, find a friend or partner committed to working out with you, set your goals, start a workout routine at the gym, and let the good times roll.


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