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Tips for Married Couple Fitness

Have you ever noticed that you feel more physically attracted to and sexually interested in each other after a hard workout or a hike together? Working out together creates a sense of synchronicity and cooperative spirit that can help you feel more passionate and connected. Married couple fitness isn’t only great for your health, but it can also bring you closer together.

The calming endorphins from working out regularly also give you a natural mood boost, but endorphins aren’t the only neurochemicals at play. Oxytocin, nicknamed the “cuddle hormone” or the “love hormone,” is released when you workout. It causes the same feelings you get when you hug, touch, or sit close to someone. When oxytocin is released during and after your workout, it can promote bonding and trust. And who doesn’t want that? Couple fitness is a great goal for both of you to have, and it can be a lot of fun!

Together in Fitness – the Advantage of Couple Fitness

Marriage definitely has its perks. Having a built-in workout buddy to make life easier is one of them. Working out with your spouse can be much more fun and motivating than working out alone, and studies show that couples who exercise together are much more likely to stick to their workout goals. 

Results from a twelve-month comparative study on the adherence to exercise programs done by the Department of Kinesiology at Indiana University showed that 93.7 percent of married couples working out together stuck to their routines while only 57 percent of singles kept their commitment.

Living Happily Ever After

According to the CDC’s Physical Activity Guidelines, adults need “150 minutes of moderate-intensity physical activity and two days of muscle-strengthening activity.”

Along with physical health, exercise improves mental clarity, focus, and creativity while reducing stress levels. It also has a host of other benefits, including preventing obesity, lowering blood pressure, and reducing the risk of developing chronic conditions.

In fact, physical exercise is also the closest thing to a silver bullet for staving off disease—and it is critical for keeping your brain vibrant and young. An article on preventing dementia published by the Alzheimers Society (UK) states that “Of all the lifestyle changes that have been studied, taking regular physical exercise appears to be one of the best things that you can do to reduce your risk of getting dementia.” 

Data in the article collected from 11 studies on preventing dementia showed that regular exercise reduced the risk of developing dementia by 30 percent and Alzheimer’s disease, in particular, by 45 percent. 

Pick Something You Both Enjoy  

It’s important to respect each other’s space and boundaries. Just because you’re working out together doesn’t mean you have to do everything side-by-side. In fact, it might be more effective to break off and do your own thing for a little while and then get back together to cool down or stretch. Couple fitness should be fun and enjoyable for both people.

Set some ground rules first. Discuss what you both want to get from your couples fitness training program – how much notice to give if one of you wants to cancel, how much talking is allowed during the workout, etc. This will help make the experience more enjoyable for both of you. Remember that it’s okay to have different fitness goals, just be supportive of each other and stay motivated!

Tips to Help Stay Fit 

Married couples who are interested in couples fitness have a lot of options. But no matter which route you choose, there are a few things you may want to keep in mind. These suggestions will help you make the most of your time so you can get the most out of your workouts together. 

Keep it Playful

Couples that play together—stay together. When you’re playing with each other, it not only brings out your best qualities, it helps to keep the spark alive in your relationship. Plus, it’s just plain fun! So go ahead and get silly with your spouse. 

Unless you are the type of couple where competition brings you closer together, it’s better not to compete or compare. Try an activity where you can participate together without having to compete against each other. This could be something like spin class, Yoga, or hiking. As long as you’re both focusing on staying healthy and having fun, there shouldn’t be many problems with your couples fitness regime.

Set Your Goals

It might be helpful to each come up with a list of individual goals and then share them with each other. Once you know what your partner is hoping to get out of a fitness program, it’ll be easier to come up with a plan that works for both of you.  

One way to do this is to come up with a list of joint goals that you can work on together. This could be anything from doing a certain number of workout sessions each week to completing a specific couple fitness challenges. 

Get a Couples Personal Trainer

Couples’ personal training can be a big advantage. Safety is one of the top reasons to hire a professional to create a couples training program because personal trainers can help you maintain good form, prevent injuries, and maximize your time and effort. This is especially helpful if you’re new to working out or if you have pre-existing injuries. 

The security of a plan is another reason for finding a personal trainer. They can help set realistic goals tailored to your abilities and experience, aiding you in your progress along the way. Working together with a personal trainer, you can identify your short-term and long-term goals in order to create a solid fitness program. 

21 Couple Fitness Ideas

There are lots of ways to keep the spark alive. Below are some fun things you and your partner can do that are either low-risk or more on the edgy side. These activities will help you keep things fresh and have some fun!


Dancing is one way to add a little more passion and sensuality to your relationship and help you reach your couple fitness goals. Take dance classes together, or simply go dancing and do your own thing. Both the movement and the music add feelings of passion to your lives. 

It doesn’t have to stop at the dance floor. Stop whatever you are doing and waltz your sweetheart around the kitchen. Or maybe do a little salsa step in the living room. Attend dancing festivals and performances and join in on the celebration.

Everyday Activities to Get You Moving

You don’t have to do anything fancy or expensive to get the benefits of exercise. If you are not a gym couple, a moderate amount of activity done on a regular basis will be enough to give you all the same benefits.

Playing with your kids is one way to stay fit. When you are surrounded by youthful energy, your youthful spirits and attitudes are contagious. Hosting a party is another idea. Clean up, and setup will be the bulk of your “workout.”

Maybe you love going to flea markets and estate sales, then bringing your finds home and restoring them. You can go shopping, visit a theme park, go to a flea market, or swap meet. You could take a pottery class, take on woodworking, or participate in any number of other creative activities. 


During sex, some people can perform at a higher intensity compared to a half-hour of moderate exercises such as walking or swimming. Sex is a great way to burn calories, and it’s a lot more fun lifting weights. In just half an hour, you can burn between 60 and 100 calories. 

You probably don’t need convincing, but there is a host of benefits sex has on well-being, including increased pain threshold, better sleep, reduced risk of prostate cancer, a stronger immune system, and improved critical thinking skills. 

So what’s the secret to burning more calories while having sex? The key seems to be in the intensity or duration. To get more out of your exercise workout, throw some stretches and Yoga moves into the mix. You can also forgo the intense sessions and take your time. 

Water Sports  

If you’re looking for a warm-weather getaway that will help you stay fit, consider a destination where you can swim, snorkel, scuba dive, kayak, sail, surf, sailboard, or fish together. Or simply walk along with the beach hand in hand. 

If you prefer a heated pool, you might want to try water aerobics or swimming laps. Or, if you really want to release those endorphins, cold water swimming will do wonders. Swimming in low temperatures is proven to boost your immune system, enhance circulation, increase libido, and help you burn more calories.

Social Sports – Join a Team

There are dozens of social sports and games that will keep you active and provide plenty of opportunities for laughs and good times with your better half. Whether you’re warming up before the game, exchanging friendly banter during, or catching up at the pub afterward, getting to know your teammates is the best part. 

Some of our favorites are:

Soccer – it doesn’t matter if you join a league or just play pickup games with friends. Soccer is a great way to get moving and have some fun.

Tennis – is a classic game that’s perfect for couples. What could be more fun than spending an afternoon on the tennis court together?

Golf – get outside and enjoy the fresh air while challenging each other to a friendly game of golf. You’ll be doing plenty of walking and stretching, bending, and lifting. 

Frisbee Golf – a classic summertime activity that’s perfect for spending time together outdoors. You can even turn it into a picnic dinner date by packing a lunch to enjoy in the park.

Bowling – A great option for a date night or a fun night out with friends. Just make sure to wear the right shoes!

Pickleball – A relatively new sport that’s perfect for couples who want to stay active and have some fun. It’s played on a small court with a net similar to tennis, but the game is played with paddles and a plastic ball.

Karaoke – It’s not as intense as running, but singing with some gusto can be quite a workout. Get together with some friends, pick your favorite songs, and let loose. You might just surprise yourself with how much fun you have. Not technically a sport, but definitely a social activity!

Biking and Cycling

If you’re married and you already love to cycle, you know it can be a running joke that the bike always comes first. Bicycles can provide a fun way to get around and can be ridden together to and from various activities or places. 

It can be a fun challenge to see how often you can forego the car and bike instead. If one of you is a stronger cyclist than the other, find a pace and level of activity that works for both of you and stick to it.


With work and everything else in life, it can be tough to find time for each other. Hiking or camping trips give you the opportunity to reset and reconnect with your partner. Just the two of you can take beautiful pictures of the two of you together while enjoying the fresh air. 

Trekking the trails helps keep you lower cholesterol levels, keep body fat low, and improve bone density. Hiking is great for married couples because it promotes teamwork and communication while also providing a fun and challenging activity to do together. 

Household Projects

Home improvement can be the perfect couples training program. Painting a room, digging a fishpond, planting a garden, building some bookshelves, cleaning out the garage, or any other task that can be completed together is enough to help you stay fit. 

Why not consider adding a fountain, gazebo, homemade picnic table, or retaining wall to your backyard? All of these can be DIY or partial DIY projects you can complete with the help of your spouse, and they’ll provide you with plenty of opportunities to get active while you work.  

Don’t underestimate gardening. Doing your own landscaping and maintenance is an ongoing process that will give you reasons for regular exercise. No matter what your abilities and age, gardening is a rewarding way to increase your endurance and get your dose of daily exercise. 

Novel Ideas to Get moving

Many married couples are always looking for fun physical activities they can do together. You can get creative and find novel ways to warm up, cool down, or get a full daily dose of exercise. If you have a dog, taking them for a walk is another great way to get some exercise. 

Spending time together at a museum or park is one easy, low-impact way to bond with your spouse and get some exercise. Afterward, sit down and enjoy a cup of coffee. Outings like these are cheaper than a personal trainer and may yield just as many fitness rewards. 


A couple that lifts together stays together! Powerlifting can help you gain strength, improve your posture, and increase your bone density. 

When most people think of powerlifting, they imagine super masculine, muscle-bound men grunting while lifting heavy pieces of metal. However, the sport is trending for people of all ages and sexual orientations. It’s now common to see women partake in powerlifting tournaments – proof that it’s no longer a male-dominated sport.

If you want to build strength, powerlifting may be the answer, but it’s always checked with a doctor or other fitness professional to see if it’s right for you.

Martial Arts 

Taking martial arts classes together can be a life-changing experience for you and your spouse. Not only does it provide a good adrenaline rush, but it also helps to build discipline and resilience.

There are many different martial arts styles to choose from. It all depends on your dynamic. If you are looking for a rough-and-tumble activity, Boxing, Muay Thai, and Judo are great options. If you’re not into punching and kicking, explore Aikido or Tai Chi.

Couples Yoga

There’s nothing like the feeling of clarity and calmness after a yoga workout, and Yoga is the method of choice for sexy fitness couples everywhere. The asanas will help reduce stress and lift your mood while increasing focus. Yoga also helps increase strength and flexibility. 

Two-person Yoga is a terrific way to practice your poses together and build teamwork, communication, and trust–all cornerstones of a strong relationship. It’s a great activity to add to your couple fitness schedule. Couples’ yoga retreats can provide a unique opportunity for married couples to bond and strengthen their relationships.


CrossFit is a physical, mental, and emotional challenge that contributes to personal development in a variety of ways. In any given box, you’ll find a CrossFit couple. There are even exercises specifically for pairs.

Two types of partner exercises are assisted pairing and stability exercises. Assisted pairing doesn’t require any extra equipment, though using dumbbells or resistance bands can make the movements challenging. With assisted pairing, you use your own or your partner’s body weight as the primary source of resistance. Stability exercises help you and your partner to develop balance, stability, coordination, and agility.


When you are training towards something together, you can encourage and motivate each other to keep going. Even if you are not at the same speed, running side-by-side can be a fun way to spend time together. And when you reach your goal – whether it’s a race or just a personal best – you can celebrate together!

Another idea is to pick a race for fun or for a cause. Training together for something, whether it’s a 5K run or a marathon, will be a great bonding experience. Even if you aren’t running side by side the whole time, encouraging each other and sharing workouts will keep you in sync with each other. It’s all about supporting and motivating each other. 


Walking is a great form of cardio. There’s much less risk for injury compared to jogging. Forty-five minutes a day, four times a week, is enough to help reduce your risk of heart disease and help you lose weight. 

When the weather is cold, you may want to find different ways to get a walk-in. You could create a simple home gym, go to a local gym together three times a week, or walk around a big mall. When you’re done, reward yourselves with a healthy smoothie from a kiosk.

Winter Fun

Enjoy some winter fun! Couple fitness activities like ice skating and sledding get your blood pumping. Winter sports can also be a great way to meet other couples and make new friends. 

Skiing and snowboarding are two of the biggest winter sports. If you’re interested in the slopes, there are all sorts of winter adventures await. Some resorts specialize in activities like snowmobiling or dogsledding. 

A Couple That Trains Together Stays Together

What’s the takeaway? Couple fitness training is one of the most effective means for starting and maintaining a fitness program. When your partner is encouraging you to work harder, you’re more likely to actually work harder. 

If you and you’re beloved want to live long, happy, vibrant, passionate lives, there are few better gifts you can give each other than motivation to exercise. It’s time to be that sexy fitness couple that you’ve always wanted to be. Go out there and pick something that sounds fun, get creative, and get moving!

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Adam Krieger

Adam Krieger has spent the last seven years researching and writing about industrial psychology, animal behavior, mental health, and nutrition. After several years of practicing neuromarketing and studying consumer behavior, he realized he could use his insight to help people manage the environments, thoughts, emotions, habits, and choices that affect the quality of their lives. He is a volunteer, and supporter of Autism Speaks in San Diego and supports causes related to mental health. When he's not reading and writing, he's constantly on the hobby horse. He loves graphic design, painting, music, neuroscience, and natural language processing.

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