Workout Buddy: How to Find One and Make It Last

It is 6.45am, it is raining and the duvet is winning. You would happily cancel on yourself. But you would never leave a friend standing outside the park in the rain. That is the whole power of a workout buddy. When someone is expecting you, you go. In this guide I will cover how to find the right training partner, how to make it last, and what to do when your buddy drops out, because at some point they probably will.

Why a workout buddy works so well for busy parents

Parents are brilliant at keeping promises to other people and terrible at keeping promises to themselves. A training partner turns a promise to yourself into a promise to someone else. On top of that, a buddy:

• Makes sessions more fun, so the time goes quicker.
• Gives you someone to share the “how is it Tuesday already” chat with.
• Can push you to try the harder option, or tell you to ease off.
• Helps with the logistics. Some parents swap childcare so each of them gets a session.

My post on workout accountability covers other ways to stay on track, but for many people a buddy is the simplest and most effective.

How to find a training partner

The best training partners are usually people you already see. Look around:

• The school gate. Other parents doing the same drop-off are often looking for the same thing. Suggest a brisk walk after drop-off once a week.
• Your partner. If childcare allows, training together can be a good shared habit. If not, take turns and check in on each other.
• Work colleagues. A lunch break walk or a class after work.
• Friends you rarely see. Turn the “we must catch up” coffee into a walk round the park.
• A class. Small group classes are full of people at a similar stage. Many training partnerships start with “same time next week?”

Choosing the right partner

A good buddy is not necessarily your best friend or the fittest person you know. Look for:

• Reliability. Someone who turns up. This matters more than anything.
• Similar goals or schedules. If you want to build strength and they want to run a marathon, you might still walk together, but you will need different sessions.
• A good attitude. Encouraging, not competitive in a way that makes you feel rubbish.

Differences in fitness are fine. In my classes, two people can do the same exercise at very different levels, side by side.

How to make it last: the buddy agreement

Most training partnerships fade because nobody set them up properly. Spend five minutes agreeing a few things:

1. The when: a fixed day and time each week. “Let’s go sometime” never happens.
2. The what: walk, home workout, class or run. Know what you are doing before you meet.
3. The cancel rule: for example, you can only cancel with 12 hours’ notice, unless a child is ill.
4. The backup: if one of you cannot make it, the other still trains. Send a photo or a quick message afterwards.
5. The review: every month, check if the plan still works, and change it if it does not.

A simple workout for two (30 minutes)

You can do this in a park or a living room. One person works while the other counts or rests, then you swap.

• Squat and high five: face each other, squat, high five at the top. 3 sets of 12.
• Push-up and plank: one of you does 8 push-ups while the other holds a plank. Swap. 3 rounds.
• Wheelbarrow walk or bear crawl relay: 10 metres each, 4 rounds. Choose the bear crawl if wrists or backs are sensitive.
• Partner lunge walk: walk side by side doing lunges for 10 steps each leg. 3 sets.
• Finish: 5 minutes of brisk walking and a chat.

If you are training with your partner rather than a friend, my couples workouts post has more ideas.

What to do when your buddy drops out

It happens. New job, new baby, injury, moving away or just losing interest. Do not let their exit take your routine with it. Here is what I suggest:

• Keep the slot. Whatever day and time you trained together, keep it as your training time. The habit is yours now.
• Do not take it personally. People’s lives change. Keep the friendship, and maybe invite them back later.
• Find a replacement, or a group. A group is more resilient than one partner. If one person cannot make it, others still turn up.
• Use a coach as your buddy. Having a booked session with a coach gives the same “someone is expecting me” effect.

If your motivation drops after a partner leaves, my guide on how to stay motivated to exercise can help you rebuild.

Where a bootcamp class fits in

A small group class is like having ten workout buddies at once. You see the same faces each week, people notice when you are missing, and the coach plans everything. Bring a friend, or come on your own and meet people.

The SYP Box Fit beginner boxing class is especially good with a partner, because you take turns holding pads and punching. There is no sparring, and every exercise has an easier and harder option.

FAQs

Is it better to work out alone or with a partner?

Both work. Many people find they are more consistent with a partner because they do not want to let someone down. Others like training alone and use a class or app for accountability.

What if my training partner is much fitter than me?

That is fine. Agree on sessions where you can each work at your own level, like circuits, walks with a hill section, or a class with easier and harder options.

How do I ask someone to be my workout buddy?

Keep it simple and specific: “I am trying to walk every Wednesday after drop-off. Fancy joining me this week?” A clear time is much easier to say yes to.

Can my training partner be online?

Yes. Sending each other a photo after every session or sharing a simple tracker works well if you live far apart.

Book your first class

Bring a friend, or come and find one. SYP Bootcamp classes are 45 minutes, max 10 people, £15 a class, indoors in a church hall in Archway N19 and suitable for all fitness levels. Book my £15 class or call or WhatsApp me on 07301 512215 and I will send you the timetable. If you and your buddy want sessions built just for the two of you, take a look at partner personal training at SYP Fitness.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.