Working Out With A Group Is Beneficial To You

Group workouts are beneficial to your health.

There is something to be said about the power of working out in a group — but what is it about exercising with others that motivates us?

We tapped some experts on the topic and learned that when it comes to workouts, there’s some truth to the old adage, “There’s strength in numbers.”

---

We've all seen it happen: finding the motivation to actually make it to 6 a.m. boot-camp with a friend; nailing the last round of squats when you see those around you powering through; or pushing yourself to shave time off your personal record when you run a 5k race. There is something to be said about the power of working out in a group — but what is it about exercising with others that motivates us?

We tapped some experts on the topic and learned that when it comes to workouts, there’s some truth to the old adage, “There’s strength in numbers.”
​

EXERCISING WITH A GROUP CAN TAKE YOUR WORKOUTS UP A NOTCH

Not only is group fitness having a moment, but it's having a significant impact on our health, too.
Research shows that the healthy actions of others rub off on us. A study published in the Journal of Social Sciences found that participants gravitate towards the exercise behaviors of those around them. And a 2016 study published in the journal Obesityfound that overweight people tend to lose more weight if they spend time with their fit friends — the more time they spend together, the more weight they lose.
​
Which makes a pretty strong argument for making your workouts communal. But it’s just one of many reasons why it may be easier (and more enjoyable) to get fit in a pack.

Push yourself harder: The Köhler Effect is the idea that no one wants to be the weakest link in a group setting. When it comes to fitness, this translates to pushing yourself harder when tasked with working out with people who are fitter than you.

A study published in the Journal of Sport and Exercise Psychology set out to examine how true the effect really is — having participants perform a series of planks both alone and with a partner (whose performance was manipulated to always be better than the participants). What they found was that working with a partner produced a motivation gain that allowed the participants to hold their planks for a longer period of time. In fact, those who exercised with a more-capable partner increased their plank time by 24 percent.

Other studies confirm that working out with a partner significantly increases time spent exercising. A study by the Society of Behavioral Medicine showed that working with a partner, especially in a team format, improved performance, doubling the workout time of those who exercised alone.

It seems that opting for a group setting for at least a few workouts each week may help you push yourself past the threshold you tend to hit when working out solo — whether that be in time or intensity.

Get a competitive edge: One reason why you may push yourself harder when others are grunting alongside of you is the innate competitive streak in all of us. 

Researchers at Kansas State University found that people who exercised with someone they thought was better than them increased their workout time and intensity by 200 percent.

"We found that when you're performing with someone who you perceive as a little better than you, you tend to give more effort than you normally would alone,” says Brandon Irwin, assistant professor of kinesiology, and principle researcher in the study. “In certain fitness goals, like preparing to run a marathon, consider exercising not only with someone else, but with someone who is that much better. For an extra boost, consider some type of team exercise that involves competition, like playing basketball at a regular time throughout the week."

Capitalize on endorphins: A study published in the International Journal of Stress Managementfound that people who exercised on a stationary bicycle for 30 minutes with a friend said they felt calmer after the workout than those who cycled alone. And it’s also just more fun: Researchers from the University of Southern California found that people who worked out with friends (or a spouse or co-worker) said they enjoyed the exercise more than those who sweat it out alone. Add that to the list of reasons why working out with others may encourage you to make fitness a habit that sticks.

Diversify your workouts: Another benefit of having a plus one at the gym? There are only so many exercises you a perform alone — throw other person into the mix and you’re able to really get creative. Having multiple people around can really open up a creative catalog of exercises: from partner resisted moves (hey, stop sitting on my back during push-ups!) to relays the options are plentiful and fun.

​Get external motivation when you’re dragging: Being a part of this type of community can provide a huge boost of motivation beyond the one that comes with the physical benefits of a workout, which can be helpful for those finding it hard to stay committed.

“Motivation improves because group workouts are often filled with encouragement; ‘You can do it!’ cheers and other accolades from others keep the energy and motivation high,” says Griesel. “Inspiration benefits because in a group there is always the one who ‘seems to do it best’ and becomes the ‘reach’ for the group.”

Dedicated To Making Healthy Your Habit,
​Mychael

Adapted