10 Fun Partner Workouts For You and Your Gym Buddy

Getting started with a new fitness routine? Sometimes, that's the easy part! The real challenge is maintaining motivation and consistency over time. 

Studies show that most gym-goers know having a workout buddy helps them stay committed to their fitness routine. But what else can you to keep yourself motivated throughout your journey?

Below, we’ll unpack three simple strategies for anyone feverishly wondering how to get motivated to work out. By understanding your why, setting a plan, and tracking your progress, you can increase your gym motivation, build consistency, and achieve a healthier, happier you!

And because we know it’s easier with a bit of help, don't be afraid to seek out assistance or advice at your local Planet Fitness from uplifting and motivating team members.

The importance of consistent gym motivation

Do you find yourself wondering, "How can I motivate myself to work out?" You're not alone!

You might already be familiar with the many advantages that come with physical and mental health. (Why else would you be looking for encouragement to get started in the first place?)

But keeping the benefits of regular physical activity in mind can actually help boost motivation, so it’s worth a quick review. 

Because if you can maintain your motivation, you’ll not only enjoy the physical benefits of exercise like boosted heart health and muscle strength but also the mental benefits from the endorphins your body releases. (Hello, natural stress reliever!) And, of course, exercise increases energy levels and lowers weariness by regulating sleep patterns and improving sleep quality.

And these benefits aren't just for the here and now. As you steadily build your routine, regular movement can improve your health long-term. Your future self will thank you!

Plus, there's never a bad time to get started. Whether you adopt a regular exercise routine early or a bit later in life, prioritizing movement increases balance and strengthens your bones and joints, which is important as you age.

So, keeping that motivation high is undoubtedly worth the rewards. While we could go on about the benefits that enhance your overall health and happiness, let's dive into how to motivate yourself along your wellness journey.

3 Simple Steps for Motivation

Reaching your fitness objectives requires more than simply a desire to get healthier—it also calls for a disciplined strategy and constant drive. Here are three of our favorite, simple techniques you can get started with to make you unstoppable! 

1: Have a "Why"

Start by determining the deeper motivation behind your fitness quest. Aka, your "why." This will be a vital source of inspiration when you get busy or feel sluggish and want to skip the gym.  

In finding your "why"—the underlying reason you want to take better care of your health—consider what motivates you to go deeper and pinpoint your objectives, such as building strength or reducing stress. Your why should push you toward a balanced approach incorporating various activities, a healthy diet, and enough sleep to prevent boredom and burnout.

To stay motivated, you must see yourself succeeding in a tangible way, whatever that looks like to you—whether carrying the groceries in without huffing and puffing or running a marathon. Then, with the image in your mind, keep a constant eye on your development and make necessary adjustments. Remain inspired by remembering your "why" at difficult times—celebrate minor victories along the way to show appreciation for your efforts and adjust your objectives as you progress and your goals change. 

2: Make a Plan

Creating a realistic fitness plan involves choosing a regimen that fits seamlessly into your lifestyle. It's important to understand what works best for you!

First, decide how many days per week you can commit to working out, and plan your gym commute to fit your daily schedule. Determine your workout splits, such as upper/lower body or full-body workouts, and allocate specific durations for each session. 

But it’s not all go, go, go! You should also schedule rest days to allow recovery and ensure flexibility in your plan to accommodate unexpected changes.

The good news is: just because you have a plan doesn’t mean you can’t be flexible. Consider combining multiple activities to keep your workouts exciting and target various muscle areas. Join classes or ask fitness experts for advice to offer structure and support. By sticking to a workout plan while mixing up your activities and approach over time, you can build a fitness habit that leads to long-term success and improved health.

3: Write it Down

Pics, or it didn’t happen! Ok, you don’t have to take pictures, but documenting your work somehow is extremely motivating.  So, having some sort of fitness journal or tracker is essential to long-term success.  Because we'll let you in on a little secret: writing your goals down can increase the likelihood of achieving them!

You can write down motivations for wanting to get healthier and feel better. Describe your workout days, splits, and other data to provide depth to your fitness strategy. Use a calendar to schedule your workouts. Track progress by keeping a workout log, which can help monitor improvements and keeps you motivated.

But writing doesn’t have to be literal pen and paper to count. Any type of tracking will do, so take advantage of a free fitness app to track your workouts and progress to easily see your gains. Update your progress regularly to stay motivated, and periodically review and adjust your plan and goals to ensure they remain relevant and achievable. 

Overcoming Challenges: How to Motivate Myself to Work Out

We know why we want to stay motivated, but that doesn’t make setbacks any easier. Some days, the gym seems too far, and you can’t convince yourself it’s worth it. That little voice in your head threatens to win once again. Don’t give in!

One way to preemptively prepare yourself for the low-energy days that are sure to come is by setting manageable goals, making your fitness journey both less overwhelming and more attainable. 

Small steps lead to habits and progress, as gradual improvements are easier to maintain and reduce the risk of burnout. Consistent small actions help build long-lasting healthy habits, while frequent small achievements keep motivation high.

Focusing on workout consistency over workout intensity emphasizes regular effort over sporadic, extreme efforts, ensuring steady progress and long-term success. This strategy lets you accomplish your exercise objectives while keeping your program enjoyable and balanced.

Give yourself grace, and make adjustments as needed. Visualize your success for how to stay motivated to workout, and celebrate even the smallest victories to recognize your hard work.

And, of course, seek out the encouragement and accountability of fitness communities, your friends, and family. Explore motivational quotes, and always remember to keep your “why” in mind. Ultimately, use your reasons to maintain long-term commitment and transform your aspirations into tangible results, achieving a healthier, stronger, and more confident you.

In a Nutshell: How to Stay Motivated to Workout

Starting your fitness journey is an essential step toward better health. But keeping that fitness journey on track is another subject entirely. Maintain your motivation and consistency throughout your journey by knowing your "why," creating a practical plan, and monitoring your progress along the way. Mindfully document the reasons behind your fitness goals and develop a plan that fits your lifestyle. Then, use a calendar to schedule sessions and set specific, written goals.

Along the way, track workouts with a fitness app—like the free PF App—and monitor your progress regularly, adjusting your plan as needed. Celebrate milestones to stay motivated and remember your deeper reasons during tough times. By following these steps, you can overcome challenges and achieve your fitness goals, transforming into a healthier, stronger you. 

Read more about how to get motivated to workout or download the free PF App to start your fitness journey today. 

Let's face it: a lot of gym routines ignore forearm exercises. It's seems like it's all about biceps and triceps. Yet, neglecting your forearm muscles can lead to imbalance throughout your upper body. Regular exercise not only improves muscle strength and flexibility, but balanced workouts are essential for maximizing physical performance. 

And muscular forearms aren't just for aesthetics; they're essential for everyday, functional fitness tasks—lifting groceries, gripping tools, and opening jars. So let's dive into why forearm focus is important to your fitness regimen and share some of our favorite exercises to get the best forearm workout.

Don't start your fitness journey alone. Find a club near you for support and guidance.

What are Forearm Workouts?

Forearm workouts target the muscles in your lower arms: the flexors (which grip and bend your wrist) and extensors (which straighten your wrist). These exercises can involve weights, resistance bands, grip trainers, or even everyday objects like water bottles or soup cans!

The Benefits of Forearm Workouts

While the benefits from working out generally are pretty stellar, there are specific benefits that come from spending a little extra time on those forearms, especially as you age. These advantages extend beyond the gym, such as:

• Improved Grip Strength: Holding objects becomes easier and more secure.

• Reduced Risk of Injury: Strong forearms support your wrists and prevent strains.

• Simpler Daily Activities: Small tasks like opening jars or carrying groceries can become effortless.

• Enhanced Performance: Athletes in sports like rock climbing, tennis, and weightlifting benefit greatly from strong forearms.

So, when you’re leveling up your gym routine with a few extra forearm exercises, the rest of your life also starts looking up. 

What are the Muscles in the Forearm?

Before we jump into how to do these exercises, what muscles are we talking about here exactly? It never hurts to have a basic overview. 

Your forearms are packed with muscles, but the two major groups are:

• Flexors: Located on the palm of the forearm, these muscles allow you to grip and bend your wrist (think about squeezing a tennis ball).

• Extensors: Found on the back of the forearm, these muscles straighten your wrist (imagine pushing your hand flat against a wall).

Understanding what muscles you are engaging will help you recognize effective ways to train and utilize them. It also helps you know how NOT to use them to avoid discomfort or being overworked.

4 Tips for Effective Forearm Training

Whether you're a beginner or exercise veteran, it's always helpful to keep some tips in mind to make the most out of your workout.

1. Focus on Form: Proper form prevents injuries and maximizes muscle improvement for the best forearm workout.

2. Consistency is Key: Aim for 2-3 forearm workouts per week for consistent development.

3. Recovery Matters: Remember to rest and allow your muscles to repair. Stretching and massage can aid recovery.

4. Work with Your Workout: Add forearm exercises to your routine or dedicate a separate session.

Following this advice isn’t a knowledge flex; focusing on the details helps you to avoid injury and perform effectively. Strengthening your body also means knowing your limits. Once you know them, you can push through to the next level!

6 Best Forearm Exercises

We'll repeat it—strong forearms are essential for overall upper body performance!

Below are six exercises to help you build the best forearm workout routine. You can use a mixture of equipment, from machines to dumbbells. No equipment? No problem! We've also got bodyweight exercises to try, so you’ve got a comprehensive (and customizable) approach to forearm training.

With Machines

1. Cable Curl

Adjust the cable machine to a low pulley position. Attach a straight bar or handle to the cable. Grasp the handle with an underhand grip (palms facing up) and keep your elbows close to your sides. Slowly curl the handle towards your shoulders while squeezing your forearm muscles. Hold briefly at the top of the movement, then slowly lower the handle back to the starting position, fully extending your arms.

Tips: Maintain a slow and controlled motion to maximize muscle engagement. Avoid swinging your body or using momentum to lift the weight.

2. Lat Pulldown

Sit at the lat pulldown machine and adjust the thigh pad to secure your legs. Grasp the bar with a wide overhand grip, keeping your arms extended. Pull the bar toward your upper chest while squeezing your shoulder blades together. Focus on using your back and forearm muscles to perform the movement. Slowly return the bar to the starting position, fully extending your arms.

Tips: Keep your back straight and avoid leaning backward excessively. Use a controlled motion and avoid jerking the bar.

3. Biceps Curl

Sit on the biceps curl machine with your back firmly against the pad. Adjust the seat height so your upper arms rest comfortably on the arm pad. Grasp the handles with an underhand grip and slowly curl one handle towards your shoulder. Squeeze your biceps and forearm muscles at the top of the movement, then gradually lower the handle back to the starting position. Repeat with the other arm.

Tips: Focus on a full range of motion and avoid lifting your elbows off the pad. Use a moderate weight that allows you to maintain proper form.

With Dumbbells

4. Biceps Curl

Stand or sit with a dumbbell in each hand, arms fully extended, and palms facing forward. Perform a standard biceps curl by curling a dumbbell toward your shoulder. Squeeze the forearm muscles, then lower the dumbbell back to the starting position in a controlled manner. Repeat with the other arm.

Tips: Keep your elbows close to your sides throughout the movement. Avoid using momentum to lift the weights. For an extra challenge, pause at the top of the movement and performing an additional wrist curl by flexing your wrists upwards before lowering the dumbbell.

5. Hammer Curl

Hold a dumbbell in each hand with your palms facing inwards (neutral grip). Stand or sit with your arms fully extended at your sides. Curl a dumbbell toward your shoulder while maintaining a neutral grip. Focus on engaging the forearm muscles. Slowly lower the dumbbell back to the starting position. Repeat with the other arm.

Tips: Keep your upper arms stationary and avoid swinging the weights. Use a controlled motion to maximize muscle activation.

With Bodyweight

6. Pull-ups

Grasp an overhead pull-up bar with an overhand, shoulder-width grip and your palms facing away from you. Hang with your arms fully extended. Pull your body upwards until your chin is above the bar, focusing on using your back, biceps, and forearm muscles. Slowly lower yourself back to the starting position, fully extending your arms.

Tips: Engage your core to stabilize your body and avoid swinging. Perform the movement slowly to maximize muscle engagement and control.

Not ready for a pull-up bar just yet? No problem! Planet Fitness gyms have an assisted pull-up machine you can use as you get more comfortable.

Demo Workout Routine (Sets x Reps)

To round out this foray into forearms, we’ve created a demo workout routine to help you get started. You can interchange these exercises and modify to your preference. It's important to focus on what works for you.

The example routine below could be incorporated into your regular fitness regimen 2-3 times a week:

• Warm-up Routine

• Cable Curl: 3 sets of 10-12 reps

• Dumbbell Bicep Curl (with Wrist Curl Modification): 3 sets of 10-12 reps

• Hammer Curl: 3 sets of 10-12 reps

• Pull-Ups: 3 sets of max reps

• Cool-down Stretches

Bonus tip: Make sure to incorporate a warm-up routine and after-workout stretches to help recovery. Neglecting stretches before and after training can lead to joint pain or discomfort.

Now that you're armed with this knowledge, why stop there? Check out other Planet Fitness blogs for more arm routines! And while we want those forearms to get the love they need, remember to keep your arm workout balanced with biceps and triceps exercises as well.

Incorporating these exercises and tips into your fitness routine will give you an excellent base for the best forearm workout. What are you waiting for? Get started now for free on the PF App.

In the pulsating world of fitness, where every beat counts, your choice of music can make or break your workout. But the perfect gym playlist isn’t just about catchy tunes—though that certainly helps! The perfect gym playlist is about creating an experience that will take your energy, focus, and motivation up a notch.

So, whether it's a high-energy playlist to fuel your cardio sessions or a mellow compilation for post-workout cooldowns, the power to curate your gym experience is in your hands. After all, who knows you better than you know yourself?

Let's dive into the art—and science—of putting together the best workout songs for your gym playlist, ensuring every step, rep, and lift is synced to the rhythm of success.

What Makes a Good Workout Playlist?

A good workout playlist is more than a random assortment of songs—it's a carefully crafted ensemble designed to propel you through your workout. Consistency in vibes and tempo sets the stage, while a diverse collection of genres and artists ensures there's enough variety to keep you moving.

Whether it's the infectious beats that boost your heart rate or the uplifting lyrics that fuel your determination, the best workout songs are those that resonate with you on a personal level. Embrace the freedom to experiment and create different playlists for various workouts.

Want to make things even more interesting? You can always ask friends, fellow gym-goers or the helpful Team Members at Planet Fitness for playlist inspo that gives them that extra motivational push. You may open yourself up to new songs or music genres that you can add as part of your next workout!

How Can Music Enhance a Workout?

Music and exercise go hand in hand. The perfect distraction from a particularly grueling workout? Of course! But music also contributes to a more efficient workout. From keeping you focused to keeping pace, the right playlist can transform your everyday gym session into the ultimate experience.

Did you know the power of music is even backed by research? You read that right! According to an article from Scientific American, “Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer, and swim faster than usual—often without realizing it.”

Additionally, music stirs emotions, allowing the lyrics or a particularly invigorating instrumental break to boost your motivation and ultimately your stamina. Push yourself past your limits and hit those new personal records! As your heart beats in harmony with the rhythm, the increased blood flow will energize your body and your mind, making sure you're primed for peak performance.

Finding Your Gym Playlist Vibe

Just like fitness goals vary from person to person, so too do musical preferences. Whether you're a die-hard fan of hard rock or find solace in soothing classical melodies, there's a gym playlist vibe that's uniquely yours.

Don't be afraid to explore different genres and tempos until you discover what resonates with your unique workout routine. Check out resources like curated workout playlists and consider the beats per minute (BPM) of each track to tailor your selection to the intensity of your exercise. The goal is to find the perfect harmony between music and movement.

Cardio

A well-designed gym playlist is essential for maximizing performance and motivation during different workouts. For high-intensity cardio workouts like HIIT routines, you’ll want to choose songs with high-energy tempos and driving rhythms, such as pop, electronic dance music, and hip-hop.

Strength Training

For strength training, a strong, steady beat and powerful lyrics can be helpful to push you through your workout, with genres like rock, metal, and rap being popular choices. A BPM of around 120-140 is ideal for maintaining a consistent rhythm through your reps and sets and maximizing muscular endurance.

Yoga

A playlist for yoga and stretching should create a serene atmosphere that promotes relaxation and focus during your practice. Songs with soothing melodies, gentle rhythms, and calming vocals are ideal for these routines. Ambient, instrumental, and acoustic genres are ideal for yoga and stretching, providing a soothing backdrop for introspection and inner peace. A BPM of around 60-100 is ideal for the slow, deliberate movements of yoga and stretching.

Cool-Down

A cool-down and recovery playlist should reflect calm and tranquility, with soft melodies and gentle rhythms to help lower heart rate, reduce muscle tension, and promote relaxation. Lo-fi beats and chill-out music are perfect for these sessions, offering a peaceful soundtrack as your workout winds down.

By changing up your playlist depending on your routine, you can enhance your performance and mood throughout your workout—all while achieving your fitness goals! Don’t forget to have some fun with it too. Experiment with different tempos, genres, or songs to find the perfect combination to supercharge your workouts and push you past your limits.

Why is Workout Music Important?

Workout music isn't just background noise—though that can definitely be one of its functions. Instead, consider using music as a strategic tool to elevate your workout.

Because what’s typically the biggest problem when working out? The creeping feeling of pain and fatigue toward the end of a session. That’s where music comes in! It can distract you from the physical sensations you are feeling and push through the discomfort.

But distraction isn’t the only benefit. Music can alter your perception of time, making even the hardest workouts feel like they go by in a snap. With each beat, music can ignite your passion and determination, driving up electrical activity in your brain. Your body will actually sync up to the beat of your songs. The right playlist isn’t just about setting the vibe—it’s about taking your performance to the next level.

20 Best Workout Songs for Your Gym Playlist

While the definition of the "best" workout songs definitely varies from person to person, we have a few faves that we recommend for your next workout at home or in the gym. From anthems of empowerment to timeless classics, these songs pack a punch and fuel your determination with every note.

Throw a few of these upbeat and motivational gems onto your gym playlist:

1. Good As Hell by Lizzo

2. Push It by Salt N Peppa

3. I Don’t Care by Ed Sheeran ft. Justin Bieber

4. My Oh My by Camila Cabello

5. Blood, Sweat, and Tears by Ava Max

6. I Win by Lethal Bizzle ft. Skepta

7. Don’t Stop the Music by Rihanna

8. …Ready For It? by Taylor Swift

9. Jungle by X Ambassadors

10. Survivor by Destiny’s Child

11. Lose Control by Missy Elliott ft. Ciara and Fatman Scoop

12. Sweet Child O' Mine by Guns N Roses

13. All I Do Is Win by DJ Khaled ft. T-Pain, Ludacris, Snoop Dogg, and Rick Ross

14. Wake Me Up by Avicii

15. Pump It by Black Eyed Peas

16. Lose Yourself by Eminem

17. Sicko Mode by Travis Scott

18. Can’t Be Tamed by Miley Cyrus

19. Numb/Encore by Linkin Park ft. Jay-Z

20. Remember the Name by Fort Minor

For even more inspo, check out the specially-curated playlists on the Planet Fitness Spotify page, with options for whatever mood you’re in.

Planet Fitness Prioritizes the Tunes

At Planet Fitness, we know the important role music plays in motivating gym-goers, so if you forget your earbuds, don’t fret—we spend time creating perfect playlists for you to enjoy when you’re working out in the club. By playing a mix of genres and artists, we make sure there is something for everyone, from pop anthem fans to hip-hop enthusiasts and rock aficionados.

Plus, we know the importance of tempo in driving momentum and energy during workouts. That’s why Planet Fitness’ gym playlists cater to different exercise intensities and preferences. Whether you're seeking an adrenaline-fueled sprint on the treadmill or a steady rhythm for weightlifting, you'll find a song that syncs perfectly with your workout.

Planet Fitness’ Community Playlist

Yet, even with the diverse selection of tunes, PF understands that individual tastes vary, and what resonates with one person may not necessarily appeal to another.

If you want to get in on the action and have a say of what plays in the gym, download the Rockbot Request app to request music at select PF locations*! The right music can make all the difference.

In the symphony of sweat and determination, your workout playlist is the conductor that guides you through every set, rep, and stride. By curating a selection of the best workout songs tailored to your unique preferences and goals, you unlock the power of music to elevate your performance and amplify your results. So, whether you're pounding the treadmill or conquering the weights, let the rhythm of your playlist propel you to greatness.

Plus, with the convenience of the FREE PF App, getting started on your fitness journey has never been easier. Gain access to tons of resources, including workout guides, exercise tutorials, and on-demand workout videos featuring high-energy playlists to keep you motivated and inspired every step of the way.

With Planet Fitness by your side and the perfect soundtrack in your ears, there's no limit to what you can achieve. Let the beat drop, and let your fitness journey begin.

Find a Planet Fitness near you today.

*Amenities and Perks are subject to availability and restrictions. See home club for details.