Is it better to work out with a friend?

For most people, yes. Working out with a friend mostly helps you show up, and showing up is the hard part. It's much easier to skip a session when nobody's waiting for you than when someone's standing in the parking lot.

It doesn't make you stronger on its own. The benefit is that you train more often and for longer, and that adds up.

What a partner is good for

• Accountability. Cancelling on a person feels worse than cancelling on yourself.
• Spotting and safety. On heavy bench or squats, a second person is genuinely useful.
• A bit of friendly pressure. Most people push a little harder when someone's watching.
• Making it less lonely, which helps if the gym makes you nervous.

When it backfires

A partner who cancels half the time can drag your routine down with theirs. If you find yourself skipping because they did, the arrangement is working against you.

The other failure is the social workout. Forty minutes of talking between sets isn't the end of the world, but it's not much of a workout either. If you're chatting more than lifting, tighten it up: agree on the plan before you walk in and keep rest times short.

Mismatched levels can be a problem too. If one of you is much stronger or fitter, someone ends up either bored or overwhelmed. That works better for running, where you can just talk and go slow, than for lifting.

How to make it work

1. Pick someone with similar goals and a similar schedule, not just your closest friend.
2. Fix the days and times, so it's a standing plan and not "let's see".
3. Agree on a rule for when one of you cancels. Many people decide the other one goes anyway.
4. Do your own workout. You can train together without doing identical programs.

If you don't have anyone

Plenty of people train alone for years and do fine. A class, a running group or an online group can fill the same role. The common thread is that someone besides you notices if you don't show. If you want to see how a bit of rivalry changes things, does competing with other people make you work out harder looks at that side.

League of Fitness is another option: every day you're matched 1v1 with someone near your level, you can chat with them, and you can set up a group with friends who train at different times or in different places.