5 Total-Body Strength Exercises to Try with a Friend

Exercise stronger — and for longer — with this do-anywhere partner routine.

Like a candlelit meal, walk in the park, or streaming of a classic movie, some activities tend to be more enjoyable in pairs. And while exercise undoubtedly falls under that umbrella, fun isn’t the only benefit to exercising with a partner.

It turns out working up a sweat alongside a friend or significant other might actually help you exercise stronger—and for longer.

In a 2021 PloSOne study, researchers found that exercising with others tends to lead to greater pain thresholds and stronger performance compared to exercising solo.

And reaping the benefits of social movement doesn’t require a trip to the gym. You can achieve a total-body workout at home with just a few pieces of equipment—and, of course, a friend.

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How to Do the Partner Workout

Older adults should do strength exercises at least twice a week, according to the National Institute on Aging. It’s probably not practical to do a partner workout regularly. Instead, think of it as a fun way to add some excitement and variety to your normal fitness routine.

You may want to do the workout once or twice a month with a walking buddy, after you’ve finished your route. Or ask a friend who shares similar health goals to give it a go with you.

Don’t be shy about asking others to try these exercises with you — chances are good they’re also looking for fun new ways to build up their fitness.

As always, safety is key. Get your doctor’s OK before beginning a new exercise program. The exercises here may be different or more advanced than those you’ll experience in a SilverSneakers class. If you have a chronic condition (including osteoporosis and arthritis), balance issues, or injuries, talk to your doctor about how you can exercise safely.

What you’ll need:

• 1 partner
• 1 medicine ball weighing between 2 and 8 pounds
• 2 sturdy table chairs (don’t use wheeled or swivel chairs)
• Comfortable clothes
• Room to move
• Water to sip, as needed

Warmup: 5 Minutes of Dynamic Stretching

Try this 5-Move Shakeout that includes easy-to-do dynamic stretches.

Partner Exercise #1: Squat With Overhead or Chest Presses

In this exercise, you and your partner alternate holding the medicine ball, passing it off after each squat repetition.

How to do it:

1. Stand facing a partner with roughly 1 to 2 feet of space between you. For extra support, place a chair directly behind either partner. Have 1 partner hold a medicine ball firmly with both hands. The partner’s hands should be empty (for now). This is your starting position.
2. With both partners standing with feet facing forward (or turned slightly out) and spaced hip-width apart, in unison, hinge at the hips while carefully lowering the glutes to sink into a squat, bracing the core throughout. Sink the hips until the hamstrings are just above parallel to the floor. (If either partner is using a chair, sit directly into the seat.)
3. The partner holding the medicine ball should keep the ball close to their chest, while the opposite partner extends their arms overhead or directly out in front of their chest with palms facing inward.
4. Both partners pause briefly at the bottom or the squat or in the seat. Then, both ascend to return to the starting position.
5. With both partners standing, the partner with the ball presses the ball directly out in front of them, handing it directly to the partner without the ball. That’s 1 rep.
6. Do 2 to 3 sets of 10 to 12 reps. Move the chair to the side.

Here’s what a solo Squat With Overhead Press looks like:

Partner Exercise #2: Forward Lunge Medicine Ball Hand-offs

In this exercise, the hand-off happens at the bottom of the lunge. If twisting is uncomfortable or off limits for either partner, you can do the exercise facing each other instead of standing side by side.

How to do it:

1. Stand directly next to a partner with roughly 6 inches to 1 foot of space between you. One partner holding a medicine ball firmly with both hands. The other partner’s hands should be empty (for now). This is your starting position.
2. With both partners standing with feet facing forward and spaced hip-width apart, in unison, take a step forward with the right foot to sink into a lunge as deeply as feels comfortable, planting the right foot firmly into the floor as the left knee comes right under the hip. The left heel should rise off the floor slightly.
3. At the bottom of the lunge, both partners pause to gently twist their torsos to face one another. Without attempting to throw or toss the ball, the partner with the medicine ball gently hands it to the partner without the ball. Both partners twist their torso back center to face the front of the room.
4. Both partners push through the glutes and the left heel to return to the starting position. That’s 1 rep.
5. Do 2 to 3 sets of 8 to 10 reps on each leg.

Here’s what a solo Forward Lunge looks like:

Partner Exercise #3: Toe Taps

How to do it:

1. Stand facing a partner with the medicine ball on the floor between you. Use the chairs for extra support, if needed.
2. Moving at your own pace but at the same time, touch your toes to the top of the ball, alternating your feet one at a time.
3. Keep your chest lifted and core engaged the entire time.
4. Do 2 to 3 sets of 10 to 12 reps.

Here’s what solo Toe Taps look like, without a medicine ball:

Love these exercises and want more? Take a SilverSneakers LIVE Total Body Strength class! In this 45-minute class, you’ll build power and endurance with a mix of functional strength training exercises. 

Partner Exercise #4: Single-Leg Ball Toss

How to do it:

1. Stand facing a partner with roughly 3 to 4 feet of space between you, feet spaced hip-width apart. 1 partner should hold a medicine ball firmly at their chest with both hands. The other partner’s hands should be empty (for now). This is your starting position.
2. Have both partners shift the weight to one leg as they lift the opposite heel off the floor. For more of a challenge, lift the opposite foot roughly 6 inches to 1 foot off the floor. Tighten the core to hold balance.
3. Starting at their chest, the partner with the medicine ball pushes the ball away from them in a slightly upward motion so it lands in the other partner’s hands (the ball’s path should form a curve). The partner (now) with the ball quickly returns the ball back, with both partners continuing to keep a single foot lifted and abdominal muscles engaged throughout. Continue for 15 to 30 seconds. Return to the starting position.
4. Repeat on the opposite leg. Do 2 to 3 sets of 15 to 30 seconds on each leg.

Partner Exercise #5: Medicine Ball Half-Squat Rotations

How to do it:

1. Stand facing away from a partner with roughly 1 foot of space between you. Both partners’ feet should face forward (or be turned slightly out) and spaced hip-width apart. 1 partner holds a medicine ball at their chest with both hands.
2. Both partners hinge at the hips slightly to sink into a half-squat. (You should feel some tension in the glutes and hamstrings, but not as much as when at the bottom of a full squat.) This is your starting position.
3. In unison, both partners twist their torsos in the opposite direction, with the partner holding the medicine ball keeping it close to their chest. Once the partner without the ball can see the ball and their partner, they reach for the ball. Once the ball is in the new partner’s grasp, they hold it to their chest as they gently twist the torso back the opposite direction. The partner (now) without the ball twists their torso simultaneously to reach for the ball behind them.
4. Repeat for 15 to 30 seconds. Return to the starting position. Rest, then repeat Steps 1 through 3 for 2 to 3 more sets.

Here’s what a solo Rotational Squat looks like (variation #4):

See our sources:
Strength training for older adults: National Institute on Aging
Performance benefits of exercising with others: PloSOne

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