The Four-Way Test and Wellness, Part 3

Building Goodwill and Better Friendships Through Group Exercise

Exercise isn’t just about losing weight or keeping fit — it’s a powerful way to strengthen social bonds, foster goodwill, and build lasting friendships. Group exercise, whether with a workout buddy or in a fitness class, turns a solitary activity into a shared journey. But how exactly does sweating it out together deepen connections and keep you coming back for more?

In my current series of articles, I’m applying Rotary’s “4-Way Test” to fitness and wellness (go back and read my first and second articles in the series, if you haven’t already). This installment looks at the third test, “Will it build goodwill and better friendships?”

Let’s explore the powerful effect of “buddy fitness.”

Finding “Your Tribe”: Community, Accountability, and Support

When you join a workout group or bring a friend to the gym, you’re creating a community of accountability and support. These are “your people,” those who understand your fitness goals, push you through the last few reps, and cheer your successes. This community provides a sense of belonging, giving you a solid support system that’s always there to celebrate victories and offer encouragement through setbacks. This sense of “tribe” brings a lot of goodwill and strengthens bonds that go beyond the gym.

Photo by RDNE Stock project

Motivation and “Co-op-etition”: Friendly Competition Meets Cooperation

Exercise with friends introduces a motivating mix of competition and cooperation, something I like to call “co-op-etition.” A little friendly rivalry can motivate you to push harder and reach new goals. Harvard research on the "buddy system" shows this effect: the presence of a partner or group leads to more significant motivation and a deeper sense of accomplishment. This camaraderie through shared goals fosters goodwill, creating an environment where everyone wins.

The Buddy System: Your Secret to Success

Harvard’s study on the buddy system found that working out with a friend is a powerful fitness motivator. Exercising with a buddy helps cement routines, improve accountability, and encourage social bonding — all of which make you more likely to stay consistent. Working out with someone who shares similar interests is, as some say, “cheaper than therapy.” This time spent together deepens friendships, as you both experience the rewards of commitment and achievement.

Exercising with a friend is a two-fold incentive: not only do you get a rewarding social experience, but you’re also gently discouraged from skipping workouts. Research from UMass adds that if your exercise buddy loses weight, you’re also more likely to shed pounds—highlighting the sympathetic nervous system’s ability to mirror habits of those around you, reinforcing each other’s goals.

Group Fitness: Strength in Numbers and the Power of “Groupness”

Research on class-based group exercise shows that people who feel a sense of “groupness” enjoy working out more and are more likely to stick to their routines. Group exercise has been shown to reduce stress by 26% and significantly improve quality of life. Surprisingly, according to the research, solo exercisers don’t get the same mental health boost or quality-of-life improvements that come from exercising with a group – even when they put in more effort.

In these group settings, connections are often made naturally. And the benefits of group fitness aren’t limited to just structured classes—they extend to sports teams, hiking or walking clubs, and other forms of collaborative exercise. This environment fosters lasting friendships, increasing the sense of community and goodwill among participants.

Guarding Against “Quiet Quitting”: Why Group Fitness Helps You Stay Engaged

“Quiet quitting,” or silently giving up on your fitness goals, is a real risk in solo exercise. But when you exercise with friends or in a group, there’s built-in accountability. The social aspect keeps you invested, making it harder to back out of workouts. In this way, an exercise group or a fitness buddy can be your greatest asset, helping you overcome barriers and stay engaged over the long term.

Exercising with friends isn’t just beneficial for your health; it’s a gateway to stronger relationships, increased goodwill, and a better quality of life. So whether it’s through a local fitness class, a weekly run with friends, or joining a recreational pickleball or volleyball league, working out with others can enrich your fitness journey in ways you might never have expected.