It’s all about motivation
It’s a hot summer day. The weather seems better suited to lounging with a cool, refreshing drink than pushing yourself through a workout. If you’re training solo, it’s much easier to give in to the temptation of lazy comfort and to find a perfectly reasonable excuse to put off exercise. But if you’ve signed up for a group session, that temptation becomes far less likely – or disappears entirely! Why is that?
When you decide to take part in group workouts, you’re actually making a series of smaller choices that form a cohesive whole. You choose the discipline, the difficulty level, the time and location, the frequency, the trainer’s personality, and the people you’ll be working out with.
Each of these decisions reinforces your commitment to training and sticking with it. This is due to the psychological principle of commitment and consistency – every step strengthens your internal motivation to stay active. The presence of others who are similar to you acts as additional reinforcement, based on the principle of social proof. If they are going to the session – why wouldn’t you? The motivation behind group training kicks in from the very moment you sign up – especially when your personal drive is running low. As a result, you end up exercising more regularly and achieving better results!
Happier together... and more effective!
Training alongside others also makes you more willing and more effective in your workouts. This is explained by the principle of social facilitation. Having other people around helps you complete tasks that are either simple or already familiar, And most elements of a workout fall into those categories. That’s why, in group settings, you’re much less likely to slack off – you keep up the pace, don’t skip reps, and try significantly harder than you would in a solo session.
It’s often said that every group has its weakest link. And real life confirms one thing – no one wants to be it! This principle comes from the world of sport and was discovered by the German psychologist Otto Köhler. He instructed athletes from a Berlin rowing club to perform barbell exercises individually, in pairs, and in groups of three. The weight was multiplied by the number of participants, and if the weakest person dropped out, the entire group had to stop the session. The result was that the groups always lasted longer than their weakest members performing the same exercise individually.
The Köhler motivation effect occurs wherever there’s room for competition, as long as the group is made up of individuals with similar abilities and skill levels. So, what is the conclusion? Train with people who match your level, and your sessions will become more effective. And if you feel up for it – try joining a group that’s just a little more advanced than you!
A mix of pleasure and purpose
You can't fool nature – the pleasure you feel from physical activity is in your blood. It’s the result of hormones released during exercise that make you feel fantastic. During group training, you get an extra dose of oxytocin and vasopressin – hormones responsible for bonding, affection, and happiness. Now you understand why team players are so ecstatic about shared victories? Now consider that oxytocin and vasopressin are sometimes referred to as the love hormones! So, if you’re looking to deepen a connection with a friend or partner, exercising together might be a perfect idea. As many as three out of four Poles agree!
Shared activity is also great for your brain. That’s because the presence of others – especially performing the same movements in sync – activates mirror neurons. This not only increases the enjoyment of group exercise, but also stimulates parts of the brain responsible for recognising the behaviours and emotions of others. Outdoor yoga or zumba can not only improve your fitness, they can also enhance empathy. o why not give it a try?
Group workouts also come with practical benefits that solo training just can’t offer. No matter the discipline or your skill level, you’ll surely appreciate these two key advantages of exercising with others:
- Safety – in the event of unexpected situations like an accident, equipment failure or injury, you can count on quick assistance on the spot. You’ll especially appreciate this during longer cycling trips.
- Group wisdom – if you want to improve your technique or learn something new, there’s always someone happy to explain, demonstrate or offer advice, whether it’s an experienced athlete or a trainer. Every group session is a chance to exchange knowledge and gain new insights.
Want to train in a group but don’t know who with? With a MultiSport card, you have access to a wide range of group classes led by professional instructors!
Together against sportcrastination
Dreaming of a family kayaking trip? That’s great! Just remember, it’s not about who finishes first, but about trust, cooperation, and having fun while being active on the water. Once you embrace that, you might feel more encouraged to try other water sports – like surfing, SUP, or sailing with good company. In beach volleyball, frisbee in the park, or a casual game of streetball, the focus isn’t on individual points, but on fun and communication with friends. A bike trip with your friends doesn’t have to turn into a race – it’s a great way to see the world and the people around you from a different perspective. The key is to gradually weave physical activity into how you spend time with loved ones – no sacrifices, no pressure – just for the joy, the health benefits, and the shared fun.
Being active with family or friends is also a great way to finally overcome sportcrastination, that is, the habit of postponing physical activity for ‘someday.’ It’s much easier to stay motivated when you have the support of your loved ones.
References:
- Strauss B., Social facilitation in motor tasks: a review of research and theory, Psychology of Sports and Exercise, 2002.
- Zhang Z., Chen W., A Systematic Review of the Relationship Between Physical Activity and Happiness, Journal of Happiness Studies, 2018.
- Cialdini R. B., Wywieranie wpływu na ludzi. Psychologia perswazji, GWP, 2023.
- Od aktywności do miłości. Walentynkowa edycja badania MultiSport Index, Kantar for Benefit Systems, 2020.
- MultiSport Index 2024: Sportcrastination. Jak (nie) ćwiczą Polacy?, Minds & Roses i IRCenter for Benefit Systems, 2024.
- Graupensperger S., Gotschall J. S., Benson A. J. i inni, Perceptions of groupness during fitness classes positively predict recalled perceptions of exertion, enjoyment, and affective valence: An intensive longitudinal investigation, Sport, Exercise and Performance Psychology, 2019.
- https://www.sydney.edu.au/charles-perkins-centre/news-and-events/news/2024/07/10/group-exercise-the-silver-bullet-for-exercise-motivation.html
- https://www.britannica.com/science/Kohler-effect
- https://kin.hs.iastate.edu/group-exercise-may-be-even-better-for-you-than-solo-workouts-heres-why/
- https://www.sciencefocus.com/comment/group-workouts-fitter