Why group exercise is better than working out alone

Growing up, I avoided team sports at all costs. Hand-eye coordination just isn’t my strong point. Additionally, I have a pernicious competitive side. Combine the two and the sport has become a source of frustration rather than pleasure. But recent studies are making me rethink this attitude. It turns out that exercising in groups, especially team sports, can be better for our health than working out alone.

A 2023 analysis found that participating in sport, whether recreationally or competitively, is associated with decreased stress, less anxiety, and better mental health, such as greater self-esteem. And these effects were particularly pronounced in team sports. In fact, these sports appear to improve mental well-being more than other forms of exercise, regardless of the amount of physical activity.

The social aspect can also reinforce the physical benefits of sport. On the one hand, exercising with others increases the likelihood of showing up for training. In a study conducted in 2024, more than 770 participants received a cash reward every day they visited the gym. But some of them also had to bring a friend to bring money. These people showed up about 35 percent more often than those who could arrive alone. A follow-up investigation suggested this was because a training partner increased accountability and made exercise more enjoyable.

Other research has found that this pleasure may even improve performance. A study of people who participated in free community runs found that those who did so with friends and family felt more energetic, which, in turn, was linked to running faster. Meanwhile, research on competitive rowers found that those who looked at a photo of a loved one rowing were able to exercise about 20 percent longer than those who looked at a photo of a stranger.

Although we don’t know exactly why, it probably has something to do with how we deal with fatigue. It is our brain, not our muscles, that ultimately generates feelings of exhaustion. Fatigue is protective: it prevents us from exceeding our physical limits and risking injury. So exercising with a friend (or even just a photo of a friend) could signal to our brains that we’re in a safe environment, allowing us to avoid fatigue for a little longer.

This idea reflects a broader shift in exercise psychology. Although these studies have focused on how competition improves performance, more and more studies now examine the influence of cooperation. After all, our greatest physical characteristic as a species – the ability to run long distances – most likely evolved through group hunting. We are probably wired to work with others.

I find this comforting. It also helped me focus on the cooperative side of the sport rather than the competitive side. I’m running a half marathon with my best friend soon and she suggested we run side by side. I think this might be just what I need to help me cross the finish line.

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