Why You Should Train With a Partner

Does your current exercise routine feel monotonous or uninspiring? If you are struggling to stay motivated, it might be time to change your approach. Research, including a notable 2019 study, suggests that working out with a companion isn't just more enjoyable—it can also significantly enhance your emotional well-being.

«Engaging in exercise with others could be effective in improving mental wellbeing relative to engaging in exercise alone,» researchers noted. This sentiment is echoed by Matt Van Mol and Cyan Koay, co-founders of Strong Band, who emphasize the psychological benefits of tandem training.

Van Mol explains, «I love partner workouts because you're not only showing up for yourself, you're showing up for someone you care about too. You go through the challenge together, you push each other through and that sense of accomplishment at the end is amplified because you are sharing it.» Even on days when personal drive is low, having a partner encourages you to stay consistent.


The 20-Minute Full-Body Resistance Band Routine

To help you get started, qualified personal trainers have developed a versatile, full-body routine that requires only a long-loop resistance band and a partner. This session is designed to be performed anywhere, combining two supersets and a high-intensity finisher.


Structure and Intensity

  • Perform exercises A and B back-to-back with minimal rest.
  • Rest for 30 seconds before moving to the next superset.
  • The routine should be done one to three times per week.
  • Beginners should aim for an effort level of six out of 10 to master form, while advanced trainees should push for an eight out of 10.

The Exercises

1A. Partner Reverse Lunge (2 sets, 12 reps each side): Stand side-by-side with a band looped around your outer knees. Step back into a lunge while maintaining band tension, then return to standing.

1B. Partner Decline Chest Press (2 sets, 12 reps each): One partner holds the band taut while the other performs a chest press in a downward motion. Swap roles after each set.

2A. Partner Seated Row (2 sets, 12 reps): Sit facing each other with feet touching and the band held between you. One partner holds tension as an anchor while the other performs a rowing motion.

2B. Partner Pancake Hinge (2 sets, 12 reps): While in a wide V-sit position, one partner holds the band as an anchor while the other hinges at the hips to lower the chest toward the floor.


The Finisher: Partner Mountain Climber

This challenge uses a descending ladder (20, 16, 12, 8, 4 repetitions). One partner holds a stable plank while the other performs mountain climbers with the band looped around their feet. Switch roles after each round.