Science says working out with friends makes a difference

Working out with your friends can make your health goals feel easier—or a whole lot harder. Here’s how surrounding yourself with supportive people can positively influence your health, motivation, and long-term success.

Does working out with your friends help or hurt your health goals?

Friends make you laugh, hype you up, and show up when life gets messy. But when it comes to your health goals, are they truly your cheerleaders—or are they slipping you late-night takeout invites and that sneaky “one-drink-won’t-hurt” vibe?

Believe it or not, your social circle can influence your health and weight more than you might think!

Science says friends matter (a lot)

One fascinating, large-scale study published in the New England Journal of Medicine followed more than 12,000 people and their social networks over 32 years. The results? If you have one or more close friends who are obese, your own risk of obesity increases by 57%. Yikes!

Here’s the kicker:
Friends were found to be a stronger predictor of weight status than siblings or spouses.

Before reconsidering your friend group, relax—this doesn’t mean your friends directly cause you to gain weight.

Do you need “fit-only” friends? Nope.

This research doesn’t say that friends directly make you gain weight. The study suggests that similar lifestyles attract similar people.

Think about it:

• If you love early morning runs, you’ll probably click with other runners.
• If weekends mean the couch and snacks, you’ll likely bond with people who enjoy the same.

In other words, shared habits often create shared friendships—not the other way around.

Use your friends as a health superpower

Training or working out with friends can make a huge difference in how consistent and how intense your workouts are. Let's be real–you’re way more likely to show up when someone’s waiting on you.

If you already have health-conscious friends, lean into it by using some of the following tips:

• Ask how they stay consistent or motivated
• Swap quick, healthy recipes
• Suggest exercising with friends instead of just meeting up to eat
• Team up as accountability partners (low-pressure, not drill-sergeant vibes)

Don’t have workout buddies yet? You can make them!

No current health-minded crew? Totally fixable. Here are some great ways to build your tribe and start working out with friends right away:

• Group fitness classes
• Walking or running clubs
• Recreational sports leagues
• Community yoga, Pilates, or strength classes
• Meetup groups focused on movement or wellness

These places are gold mines for meeting people who share your goals, so you’ll fit right in. You can also connect virtually with other MyNetDiary users in the Community for support, accountability, and to share your wins.

You can influence your friends, too

Friendships are a two-way street. Just as your friends can affect your habits, you can also gently nudge them toward healthier choices—without getting preachy. Small shifts in how you frame conversations can make a big difference.

Instead of saying:“We really shouldn’t eat that,”
try:

• “Want to check out that new salad spot?”
• “Feel like going for a walk after dinner?”
• “Want to try a beginner workout together?”

Change begins within

If you’re adopting healthier habits, steer clear of commenting on your friend’s weight, food choices, or lifestyle. That usually backfires. Remember, health is a journey, not a race—and everyone starts from a different place.

The motivating mindset

• Leading by example
• Being encouraging, not judgmental
• Respecting where your friend is on their own health journey

Why wait? Start working out with friends today!

Your friends can shape your habits more than you realize—but that’s not a bad thing. By working out with friends, choosing supportive social environments, and suggesting healthy hangouts, you can strengthen both your friendships and your health goals.

Because let’s be honest—everything’s more fun with friends, even squats!

Related content

Social support and weight loss: Find your tribe to lose more weight and keep it off!

Building healthy habits: 8 tips for setting up your environment for success

Adapted from original content from Ana Reisdorf, MS, RD

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