Getting your heart racing doesn't always require a solo session at the gym. This Valentine's Day, why not turn your workout routine into quality time with your significant other?
Partner workouts not only add an element of fun to your fitness regimen but also help build trust, improve communication, and strengthen your bond with your loved one.
The Power of Working Out Together
Couples who sweat together, stay together – believe it or not, science backs this up.[1] According to relationship experts, sharing fitness goals can significantly boost relationship satisfaction.
When you exercise with your partner, your body releases endorphins, those feel-good hormones that can enhance your emotional bond.
Exercising with your partner offers numerous benefits that can enhance both your relationship and individual well-being.
Enhances Connection and Communication
Engaging in physical activities as a couple fosters teamwork and improves communication. Coordinating movements during tandem exercises or motivating each other through challenging workouts requires synchronization and verbal encouragement, which can strengthen trust and mutual understanding. A study highlighted in the Journal of Social and Personal Relationships found that couples who exercise together report greater happiness during workouts, improved daily mood, and stronger relationship satisfaction.[2]
Boosts Motivation
Having a workout partner, especially a romantic one, can significantly enhance motivation. The shared commitment to fitness creates a sense of accountability, making it less likely for either partner to skip a session. Recent field research by Rachel Gershon, published in Management Science, reveals that pursuing goals with friends can boost their attainability. Gershon examined gym attendance and discovered that working out with a friend—even when navigating the challenge of coordinating schedules—led to a 35% increase in visits.[3]
Makes Exercise More Enjoyable
Incorporating fun and creative movements into your workout routine can make exercise more enjoyable. Couples' exercises often involve playful activities that bring laughter and joy, making it easier to stick to fitness goals. A study by Plante et al. (2011) explored the impact of exercise partner attractiveness on mood, enjoyment, and exertion. The findings suggest that the presence of an exercise partner can alter the exercise experience, potentially enhancing enjoyment.[4]
Improves Relationship Satisfaction
Participating in physical activities together can lead to increased satisfaction in your relationship. It's not just about the endorphins; working as a team reinforces the idea that you are partners in every sense. A systematic review by Zhang and Chen (2019) indicated a consistent positive relationship between physical activity and happiness. The review suggested that both aerobic exercise and stretching/balancing exercises were effective in improving happiness, which can contribute to more satisfying relationships.[5]
Promotes Physical Health
The physical benefits of exercise are well-documented, including increased strength and improved cardiovascular health. When couples prioritize their health together, they pave the way for a long, healthy future. Exercising as a team ensures that both partners are committed to maintaining their well-being. A study from John Hopkins found that when one partner improves their fitness regimen, the other is significantly more likely to follow suit, leading to mutual health benefits.[6]
Reduces Stress
Regular physical activity is known to reduce stress by lowering cortisol levels and releasing endorphins, the body's natural mood elevators. When couples exercise together, they not only share these physiological benefits but also provide emotional support to each other, further mitigating stress. Research by Seino et al. (2019) highlights that individuals who exercise with others are 45% more likely to report good mental health compared to those who exercise alone.[7]
Couples Workouts to Try Together
1. The Trust-Building Partner Plank
This exercise strengthens your core while building trust and connection.
How to do it:
- Start in a high plank position facing each other, about arm's length apart.
- Take turns reaching out to high-five each other with alternating hands.
- For an added challenge, try holding hands for 10-15 seconds.
- Maintain proper form by keeping your core engaged and back straight.
- Aim for 3 sets of 30-45 seconds.
2. Love Seat Squats
This playful exercise targets your lower body while requiring teamwork and coordination.
How to do it:
- Stand back-to-back with your partner.
- Link arms at the elbows.
- Slowly lower into a squat position together, keeping your backs pressed against each other.
- Push through your heels to return to a standing position.
- Complete 3 sets of 12-15 reps.
3. Partner Medicine Ball Core Rotation
This exercise improves rotational strength and coordination while encouraging playful interaction.
How to do it:
- Sit facing each other about 3 feet apart, knees bent and feet flat on the floor.
- Hold a medicine ball at chest level.
- Both partners lean back slightly to engage core muscles.
- Pass the ball back and forth, rotating through your torso.
- Perform 3 sets of 20 passes total.
4. Partner Push-Up High-Fives
Add some fun and motivation to traditional push-ups with this variation.
How to do it:
- Face your partner in a push-up position, about arm's length apart.
- Lower into a push-up simultaneously.
- As you push back up, reach out with your right hand to high-five each other.
- Return to starting position and repeat with the left hand.
- Complete 3 sets of 8-10 reps per side.
5. Partner Resistance Band Row
Transform basic resistance training into a couple's activity that builds both trust and back strength.
How to do it:
- Stand facing each other about 2 feet apart.
- Hold opposite ends of a long resistance band.
- Step back until there’s tension in the band.
- Take turns performing rowing motions: one partner holds the band steady while the other pulls.
- Keep your core engaged and maintain good posture throughout.
- Perform 3 sets of 12-15 reps each.
6. Wheelbarrow Walk Challenge
This playful yet challenging exercise works your upper body and core while testing your teamwork skills.
How to do it:
- One partner starts in a push-up position.
- The other partner carefully lifts their ankles to hip height.
- The partner in push-up position walks forward on their hands while keeping their core tight.
- Walk for 30 seconds, then switch positions.
- For added difficulty, the partner on their hands can add a push-up every 5 steps.
- Complete 2-3 sets each.
Alternative Exercises to Try
If practicing body weight or strength training exercises isn’t your thing, here is a list of alternatives that will provide the same health benefits.
- Walking Together – A simple, low-impact way to get moving and enjoy each other’s company.
- Cycling – A great way to explore new areas while getting a good cardiovascular workout.
- Yoga – Enhances flexibility, strength, and mental relaxation, and can be a calming, bonding activity.
- Swimming – A full-body workout that’s easy on the joints, ideal for partners looking to work out together in the water.
- Hiking – Perfect for those who love nature and want to challenge themselves while spending time together outdoors.
- Running – Set a goal to run together and motivate each other to improve your endurance over time.
- Tennis or Pickleball – These racket sports are great for improving agility and hand-eye coordination, all while having a friendly competition.
The Perfect Valentine’s Day Workout
This Valentine’s Day, add these partner exercises for a mood-boosting, romance-filled day. Not only will you burn calories and build strength, but you'll also create unique memories and strengthen your relationship.
Remember, the goal is to strengthen your bond and make fitness fun. Start with exercises that match both partners' fitness levels and gradually increase difficulty as you become more comfortable working out together. Communication is key – make sure to discuss any limitations or concerns before starting.
Keep the atmosphere light and playful. If one partner struggles with an exercise, offer encouragement rather than criticism. Celebrate small victories together and don't forget to cool down with some partner stretches.
End your workout session with gentle partner stretches and perhaps plan a healthy meal together afterward.
References
1. Wilson, S.J., & Novak, J.R. The Implications of Being “In it Together”: Relationship Satisfaction and Joint Health Behaviors Predict Better Health and Stronger Concordance Between Partners, Annals of Behavioral Medicine, Volume 56, Issue 10, October 2022, Pages 1014–1025, https://doi.org/10.1093/abm/kaab099.
2. Sackett-Fox, K., Gere, J., & Updegraff, J. A. (2021). Better together: The impact of exercising with a romantic partner. Journal of Social and Personal Relationships, 38(11), 3078-3096. https://doi.org/10.1177/02654075211012086.
3. Gershon, R., Cryder, C., & Milkman, K.L. (2024) Friends with Health Benefits: A Field Experiment. Management Science 71(1):584-594.
4. Plante, T.G., Gregg, S., Rubbo, J., Favero, T., Morisako, A., & Cuadra, J. (2011). "Impact of Exercise Partner Attractiveness on Mood, Enjoyment, and Exertion," International Journal of Exercise Science: Vol. 4: Iss. 4, Article 7. Available at: http://digitalcommons.wku.edu/ijes/vol4/iss4/7.
5. Zhang, Z., & Chen, W. A Systematic Review of the Relationship Between Physical Activity and Happiness. J Happiness Stud 20, 1305–1322 (2019). https://doi.org/10.1007/s10902-018-9976-0.
6. Johns Hopkins Bloomberg School of Public Health. (2015). Improving your fitness could improve the fitness of your spouse. Retrieved from https://publichealth.jhu.edu/2015/improving-your-fitness-could-improve-the-fitness-of-your-spouse.
7. Seino, S., Kitamura, A., Tomine, Y., Tanaka, I., Nishi, M., Taniguchi, Y.U., Yokoyama, Y., Aman, H., Fujiwara, Y., & Shinkai, S. (2019). Exercise arrangement is associated with physical and mental health in older adults. Medicine and Science in Sports and Exercise, 51(6), 1146–1153. 10.1249/MSS.0000000000001884.
