How to Find the Right Gym Partner (and What Makes a Bad One!)
A gym buddy can motivate you to push yourself more, help hold you accountable, and make it more fun. But picking the wrong partner would be a disaster? That can be dangerous, demoralizing and even cause serious injury. Here’s how to choose the right workout partner, along with why a bad one might be derailing your progress — or worse, your health!
How to Find the Best Gym Partner for You
A great gym partner should:
✅ Fit Your Fitness Goals – If you are training for hypertrophy, a partner who is just doing cardio won’t be a great fit. Find someone with common goals to help keep both of you on track.
✅ Have Similar Strength — If your training partner is way stronger or way weaker than you, it can lead to imbalances in terms of the intensity of each person’s workout and also in terms of spotting techniques. One power level should match the other so you can push your respective limits in a safe way.
✅ Have a consistent partner — if your partner is skipping workouts, coming late to workout or is not serious, you will get demotivated as well. Choose someone who is committed and has strong discipline.
✅ Know How to Spot Correctly — A good spotter can prevent injury. They should also know how to spot, as in the gym to help without getting in the way with lifts such as bench press, squats and deadlifts.
✅ Have a Good & Uplifting Energy – You don’t want someone that drains your vibe, you need someone that lifts you up. Stay away from partners that are lazy, negative, or always distracted.
The perils of a bad gym partner
🚨 Danger of injury — If your partner doesn’t know how to spot, they could drop the weight on you, fail to catch a barbell or let you struggle under a heavy squat. A single poor lift can result in injuries such as tears in muscle or fractures.
💔 No Progress — A distracted or demotivated partner = lousy workouts. If they’re constantly on their phone or skipping sets, they’ll just slow you down as well.
⏳ Suboptimal Training – You spend overall more time training with someone who is equal not focused, lengthy rest periods, useless small talk and less effective training.
🙄 Poor Form Encouragement – If they don’t know how to do the exercises, they will teach you wrong, and you can get injuries and ineffective workouts.
Are you out of luck or absolutely obsessed with things you love?
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🏆 Your best workout partner? The correct supplements and an excellent spotter!