Couples workout routine at home
Couples always enjoy doing anything together. Cooking, traveling, or watching movies everything makes the moments with your partner more memorable. Similarly, exercising together can be a beautiful blend of joy, fitness, and love.
Couples working out at home not only keep their bodies fit, but also strengthen their relationship bond. Encouraging each other, working out with laughter, and trying to achieve goals together all these add new energy to your married life. Exercising together not only keeps your body healthy, but it also strengthens your mutual understanding and relationship. It will eliminate boredom and increase your support and love for each other.
A 2021 study in the Journal of Social and Personal Relationships found that couples who exercise together experience better mood during workouts, improved mood throughout the day, and higher relationship satisfaction.(Psychology Today)
Why is working out together beneficial for couples?
A Johns Hopkins Bloomberg School of Public Health analysis found that if one spouse becomes physically active, the other is 40–70% more likely to follow suit (Johns Hopkins).
Mutual support and cooperation
When two people exercise together, one can encourage the other to continue. If you have difficulty with a challenging exercise, your partner can assist you. This mutual support fosters a more profound understanding between you and helps you move forward towards your goals together.
Relationships are stronger
By exercising together, you can spend more quality time with each other, which enhances the intimacy of your relationship. Taking on fun moments or small challenges during workouts brings a new joy to the relationship. This not only improves the quality of the relationship but also cultivates a unique bond between you.
A means of reducing stress
Exercise reduces stress hormones in the body and helps release “happy hormones” or endorphins. When you exercise together, you have the opportunity to relieve stress together. This enables you to manage the stress of your personal and professional lives.
Motivation to achieve goals
When you exercise together, you both have a specific goal. When one partner falls behind a little, the other can give them motivation. This motivation makes both of you more determined to achieve the goal.
New experiences and joy
Trying new types of exercise routines, taking on challenges together, or learning something new while exercising can help eliminate boredom in a relationship. This keeps your relationship fresh and creates opportunities for new experiences together.
How to get started
1. Set a goal
First, set a clear goal for you and your partner. Do you just want to stay fit? Or do you want to lose weight or build muscle? When both of you share the same goal, you will be much more motivated to work out. After setting a goal, set a deadline, which will motivate you to achieve it even more.
2. Set a specific time
If there is no specific schedule, it can be not easy to exercise every day. Find a time that is most convenient for you and your partner. Perhaps it is when you wake up in the morning or when you return from work in the evening. If you develop the habit of exercising at the same time every day, it will become an integral part of your routine.
3. Choose the proper exercise
Select exercises that align with your physical abilities and goals. Don’t start with exercises that are too difficult at first. This can lead to injury. There are numerous easy exercise routines on YouTube or fitness apps that you can do together. For example:
Light cardio: Jumping Jacks, High Knees.
Strength Training: Squats, Push-ups, Lunges.
Core Work: Planks, Crunches.
4. Support Each Other
Support each other during your workout. Encourage your partner when they get tired or lose interest. Remember, you are working as a team. Celebrate small achievements together, such as: “Today we did 30 more seconds of planking!”
5. Create fun moments
Make exercise a fun experience, rather than a chore. Play your favorite songs while you exercise, compete with each other to see who can finish the exercise the fastest, or have a little fun. This will make the workout session more enjoyable.
Some simple and effective exercise routines for couples
For starters
If you are just starting to work out, begin with these exercises. They will help strengthen the core muscles of the body.
1. Squat: Stand facing each other and hold each other’s hands. Now slowly lower yourself down together, as if you are sitting on a chair. Ensure that your knees do not extend beyond your toes. Then slowly rise again. This exercise helps strengthen the leg muscles.
Repetitions: 3 sets of 10-15 times.
2. Wall push-ups: Stand facing each other, one arm away from the wall. Now, both of you lean against the wall and do push-ups. In this, your partner can encourage you and correct you if you make mistakes.
Repetitions: 3 sets of 10-15 times.
3. Partner sit-ups: One of you lies on the floor and keeps your legs folded. Your partner can sit on your feet or hold your legs. Now, try to sit up, and your partner can help you by supporting your hands and assisting you in getting up.
Repetitions: 3 sets of 10-15 reps.
For intermediate level
When the first level exercises seem easy, you can try these exercises. They are more effective in improving body balance and building muscle.
1. Partner Lunge: Stand facing each other and hold hands. Now one of you lunges with your right leg forward, and your partner lunges with his left leg forward. Both of you take turns doing lunges like this.
Repetitions: 3 sets of 10 reps for each leg.
2. Plank with High Five: Come into a plank position facing each other (keeping your body straight and resting on your elbows and toes). Now take turns giving each other a high five with one hand.
Repetitions: 3 sets of 1 minute.
3. Partner Leg Throwdown: Lie on the floor and hold your partner’s ankle with your hand. Now the person lying down will straighten their legs and try to lower them by pushing them down. The person lying down will raise both legs back up.
Repetitions: 3 sets of 10-15 reps.
Cardio and Stretching
It is essential to incorporate cardio and stretching exercises at the end of each workout.
Cardio:
Jumping Jacks: Do this exercise together.
High Knees: Stand in the same place and raise your knees as high as possible, mimicking the motion of running.
Stretching:
Back Stretch: Sit facing each other, straighten your legs, and hold each other’s feet. Now one of you leans forward and the other pulls you lightly.
Hamstring Stretch: Sit on the floor with one leg straight and the other leg bent. Your partner can hold your toes and pull you lightly.
Some common mistakes and their solutions
1. One is more interested, the other less
It is often seen that one of the two is more enthusiastic about exercise, and the other is not very interested. This creates pressure on one person and frustration on the other.
Solution: Discuss your interests without forcing anything upon others. Choose exercises that you both enjoy. Try new exercise routines together or add music or fun to your workout sessions. Even if your goals are different, set a common goal, such as: “We will exercise together three days a week.”
2. Not sticking to a routine
Even if you are enthusiastic at first, it can be not easy to stick to a routine after a few days. Work pressure, fatigue, or laziness are the main reasons for this.
Solution: Create a specific schedule and see it as a commitment for both of you. If you don’t have time to exercise on a given day, try doing light exercise for a short period—for example, a quick 15-minute workout session. Remember, regular exercise is better than no exercise at all.
3. Exercising in the wrong way
Especially when you are doing a new exercise, there is a risk of doing it incorrectly. This can lead to muscle injuries.
Solution: Learn about the correct exercise technique before you start exercising. You can take help from YouTube videos or fitness apps. Help each other correct their posture during exercise. If necessary, seek advice from a professional fitness trainer.
4. Setting the wrong goal
If you and your partner have different goals, it can be not easy to exercise together. For example, one person wants to lose weight, while the other wants to build muscle.
Solution: Even if your goals are different, choose exercises that are effective for both of you. For example, strength training helps build muscle and burn calories, while cardio exercise is beneficial for both.
5. Seeing exercise as a difficult task
Many couples view exercise as a complex and tedious task, which in turn reduces their interest.
Solution: See exercise as a fun and enjoyable experience. Have fun competing with each other during exercise, listen to your favorite songs, or prepare a healthy meal together afterward. Make the workout session a positive social activity.
Nutrition and Lifestyle Tips
Along with working out together, a healthy lifestyle is essential for couples. It is not only for physical well-being, but also strengthens the bond between the two. Here are some nutrition and lifestyle tips:
1. Plan and cook meals together
Planning meals together is a great habit. It will encourage both of you to make healthy food choices.
Why it’s important: When you both know what you will cook and eat today, it’s easier to avoid unhealthy food outside.
Tip: Sit down together at the beginning of each week and decide the menu for the coming week. This will save both time and money. Cooking together can be a fun experience, and it also allows you to learn about each other’s likes and dislikes.
2. Keep healthy snacks on hand
Whenever you feel hungry, you usually tend to reach for packaged or unhealthy foods. Keep healthy snacks on hand instead.
Why it’s important: This will prevent you from eating unhealthy foods when you suddenly feel hungry.
Tips: Keep fresh fruits, vegetables, nuts, and yogurt in the fridge. You can easily eat them during breaks or after workouts.
3. Ensure adequate sleep
Sufficient sleep is essential for physical well-being. Lack of sleep can lead to issues such as fatigue, irritability, and weight gain.
Why it’s essential: Adequate sleep is necessary for both a healthy body and mind.
Tip: Go to bed at a fixed time every day and wake up at a consistent time in the morning. Avoid using your mobile phone before going to bed. If possible, both of you should go to bed at the same time, which will help you maintain a good sleep routine.
4. Help each other avoid bad habits
If either of you has a habit of smoking or eating too many sugary foods, help each other avoid them.
Why it’s important: This will improve both of your health and increase support for each other.
Tips: You can encourage each other to quit a bad habit. For example, you can exercise or go for a walk together to quit smoking.
5. Stay hydrated
Drinking enough water is crucial for maintaining your body’s health.
Why it’s essential: Proper hydration helps maintain digestion, energy levels, and overall mood.
Tips: Drink enough water throughout the day. Make it a habit to drink a glass of water as soon as you wake up in the morning. Take a water bottle with you when you go out.
A few words from CoreWellFit
A couple’s workout routine is not only a means of exercise, but it is also a beautiful way to strengthen the bond of your relationship. Exercising together regularly will help you become more compassionate, cooperative, and caring towards each other. This will not only help you achieve your goals but also relieve the monotony of daily life.
These small efforts will ensure your healthy and happy life. Remember, a healthy lifestyle does not only depend on physical fitness, but also on mental well-being and mutual understanding. So, start today and stay healthy and fit together!
