Convincing your best friend to join you at the gym might seem like a challenging task, but it can also be one of the most rewarding endeavors for both of you.
Training together can build stronger bonds, foster accountability, and make workouts more enjoyable. But if your friend is hesitant, uninterested, or simply not accustomed to gym culture, you’ll need to take a strategic approach.
This GUIDE will provide actionable tips and psychological insights to help you convince your best friend to take the leap into gym training alongside you.
Table of Contents
1. Understand Their Resistance
Before you can persuade your friend to join you, it’s essential to understand why they might be reluctant. People have a variety of reasons for avoiding the gym. Here are some common ones:
- Fear of failure: Many people avoid the gym because they’re afraid they’ll look foolish or fail to meet expectations.
- Lack of time: Busy schedules often make gym time feel like a luxury many can’t afford.
- Body image issues: Some people avoid gyms because they’re self-conscious about how they look in gym clothes or while working out.
- Disinterest in exercise: For some, the gym just doesn’t sound fun or engaging.
- Intimidation by equipment: The variety and complexity of gym machines can be overwhelming to newcomers.
Once you identify your friend’s particular concern, you can tailor your approach to address their specific barrier. For example, if they feel intimidated, offering to teach them how to use the equipment could ease their apprehension. If time is an issue, suggesting a brief, time-efficient workout might help.
2. Start by Leading by Example
People are more likely to be convinced by what they see than what they hear.
If your best friend sees you regularly going to the gym, improving your fitness level, and enjoying the process, they’re more likely to get curious. Here are a few ways to lead by example:
- Talk about the benefits: Instead of constantly asking them to join you, mention how much better you feel after your workouts. Share stories about how your stress levels have dropped or how much more energy you have throughout the day.
- Share your progress: Occasionally talk about your own fitness progress, whether it’s increased strength, improved endurance, or other tangible benefits. However, avoid coming off as bragging—this should be about inspiring, not intimidating.
- Post workout achievements: Social media can be a great tool for subtly showcasing your commitment to fitness. When your friend sees you consistently hitting the gym, they might begin to feel inspired to join.
3. Make It About Them, Not You
One of the biggest mistakes you can make when trying to convince someone to join the gym is making the pitch too much about yourself. Saying things like “I need a gym buddy” or “It would be more fun for me if you were there” may not be enough to motivate someone. Instead, focus on how gym training can benefit them:
- Health improvements: Explain how regular exercise can boost their health, helping with weight management, cardiovascular health, and even mental well-being. You could cite studies that show how exercise can improve mood, reduce anxiety, and even increase cognitive function.
- Personal goals: If your friend has ever mentioned wanting to get in shape or lose weight, now is the time to remind them. Frame the conversation in a way that focuses on helping them achieve their goals, rather than your desire for companionship at the gym.
- Stress relief: Many people underestimate how beneficial exercise can be for mental health. If your friend has been stressed out by work, school, or personal matters, highlight how going to the gym can serve as a stress-reliever and mental break.
4. Offer a Trial Period
Commitment can be daunting, especially when it comes to fitness. Instead of asking your friend to dive headfirst into a long-term gym routine, suggest starting with a trial period. This could be as simple as asking them to join you for a week or even a single session. The goal here is to get them to experience the gym environment without feeling pressured into a long-term commitment.
- One workout at a time: Offer to pay for their guest pass or invite them to a free trial class at your gym. Once they have that one positive experience, they may feel more comfortable signing up.
- Make it fun: Choose a workout that they’re likely to enjoy. If they’re into dance, try a Zumba or dance-based cardio class. If they love nature, suggest starting with an outdoor workout. Catering to their interests can make the initial experience more enjoyable and less intimidating.
5. Provide a Sense of Accountability
Accountability can be one of the strongest motivators when it comes to fitness. When your friend knows someone is counting on them, they’re more likely to stick to a gym routine.
Here’s how to build that accountability:
- Set shared goals: Work together to set fitness goals that you both can work toward. Whether it’s training for a 5K, losing a certain amount of weight, or hitting a specific strength milestone, having a mutual objective can help your friend stay motivated.
- Create a gym schedule: Set a consistent workout schedule that works for both of you. When gym time becomes part of your regular routine, it’s easier to maintain consistency.
- Celebrate milestones: When either of you reaches a milestone—whether it’s a new personal record, weight loss, or just staying consistent—celebrate it! Positive reinforcement can go a long way in keeping both of you on track.
6. Make It Social
One of the reasons people often enjoy working out with friends is that it turns a solitary activity into a social experience. You can leverage your relationship to make the gym feel more like a social outing rather than a chore.
- Catch up during workouts: Use gym time as an opportunity to catch up with your friend. Many people skip the gym because they don’t want to miss out on social time with friends—so offer the best of both worlds!
- Participate in group classes: If one-on-one workouts seem too intense, suggest joining a fun group fitness class together. Whether it’s yoga, spinning, or HIIT (High-Intensity Interval Training), group classes are a less intimidating entry point into fitness. Plus, you can meet other like-minded people.
- Incorporate competition: If your friend enjoys competition, challenge them to a friendly fitness contest. This could be anything from who can run the most miles in a week to who can do the most squats in a session. Just be careful not to let the competition become too intense, as it should remain fun and motivating for both of you.
7. Remove Financial Barriers
If your friend is hesitant about joining the gym because of cost, there are several ways to address this issue.
- Free trials and discounts: Many gyms offer free trials or discounted memberships for new members. Do a little research and present these options to your friend. You might even be able to find a two-for-one deal where both of you can benefit.
- Home workouts: If cost is a major concern, suggest starting with home workouts. There are countless free online resources, from YouTube fitness channels to mobile apps that offer effective workouts without the need for equipment. Once your friend builds a fitness habit, they may be more inclined to invest in a gym membership later on.
8. Acknowledge Their Fears
Going to the gym for the first time can be intimidating, especially for someone who has never worked out in that environment. Acknowledge your friend’s fears and let them know that it’s perfectly normal to feel that way.
- Offer reassurance: Remind your friend that everyone starts somewhere, and no one in the gym is judging them. People are usually focused on their own workouts rather than watching others.
- Be supportive, not pushy: If your friend is still hesitant after your efforts, don’t push them. Constantly nagging or pressuring them can have the opposite effect, making them feel more resistant to joining. Instead, continue to offer support and encouragement, and let them come around in their own time.
9. Personalize the Experience
Tailoring the gym experience to your friend’s personality and preferences can make all the difference. Here’s how you can personalize their journey:
- Find the right gym: Not all gyms are created equal. If your friend is introverted, they might prefer a smaller, less crowded gym. If they enjoy variety, look for a gym that offers a wide range of classes and equipment.
- Adapt the workout routine: Customize workouts to their preferences. If they hate running but love strength training, avoid suggesting long cardio sessions. By focusing on activities they actually enjoy, you’re more likely to keep them interested.
- Track progress: Encourage your friend to track their progress. Whether it’s through an app, a fitness journal, or just mental notes, seeing improvement over time can be highly motivating.
10. Celebrate the Little Wins
Finally, it’s important to recognize and celebrate your friend’s efforts, no matter how small they may seem. Whether it’s completing their first workout or hitting a new personal best, every milestone deserves recognition. Celebrating these achievements will make your friend feel good about their progress and keep them motivated to continue.
- Treat yourselves: Celebrate with a post-workout treat, whether it’s a smoothie, a healthy meal, or even a small indulgence. Just make sure it aligns with your fitness goals!
- Positive reinforcement: Regularly tell your friend how proud you are of their commitment to fitness. Positive reinforcement can make them feel supported and motivated to continue on their fitness journey.
