The Benefits of Team Sports and Group Exercise (What the Evidence Says)

Why Exercising With Others Works Better

There's something about showing up to a basketball court, a spin class, or a CrossFit box that solo gym sessions just can't replicate. It's not just about having someone to spot you—it's about belonging to something.

When you train with others, you build relationships with people who share your goals. That shared identity creates accountability that's hard to manufacture on your own. Missing a Tuesday morning boot camp means letting down the people who expect to see you there, which is far more motivating than just letting yourself down. Research consistently shows that this social accountability is one of the strongest predictors of long-term exercise adherence.

Studies examining adult participation in team sports and group fitness programs find that these formats often produce mental and social health benefits beyond what individual exercise provides. The combination of physical activity, social interaction, and group belonging appears to be greater than the sum of its parts.

For a comprehensive look at how different exercise approaches support your fitness goals, our Complete Exercise Guide for Weight Loss breaks down what the research says about building a sustainable routine.

The Mental Health Benefits Are Real

Exercise improves mental health—that's well established. But group exercise appears to amplify these effects in meaningful ways.

People who participate in team sports and group fitness programs report fewer symptoms of depression and anxiety compared to those who exercise alone. They also tend to score higher on measures of life satisfaction and self-esteem. The social support network that develops through shared physical activity seems to provide a buffer against stress and low mood.

Part of this comes down to belonging. Humans are social creatures, and feeling like you're part of a group—whether that's a recreational soccer league, a morning yoga class, or a running club—satisfies a fundamental psychological need. When your exercise routine includes that sense of community, you're not just improving your cardiovascular health; you're building relationships that support your overall well-being.

There's also the simple fact that group workouts tend to be more fun. An hour on a treadmill can feel like a grind. An hour playing pickleball with friends flies by. When exercise feels less like a chore and more like a social activity you look forward to, you're far more likely to keep doing it.

Why People Actually Stick With Group Exercise

The dirty secret of fitness is that the "best" workout program is the one you'll actually do consistently. And on that measure, group formats have a significant advantage.

Community-based exercise programs report long-term adherence rates significantly higher than typical solo gym memberships. When your workout is also your social hour—when missing a class means missing time with people you like—the motivation equation shifts dramatically. The external accountability of scheduled classes and teammates expecting you to show up creates a structure that's harder to skip than a self-directed gym session.

This matters enormously for results. Whether your goal is weight loss, building strength, or just improving your health, consistency over months and years produces far more change than intensity over weeks. Group exercise makes that consistency easier to achieve.

How Much Should You Actually Do?

Current physical activity guidelines recommend 150-300 minutes per week of moderate-intensity aerobic activity (or 75-150 minutes of vigorous activity), plus muscle-strengthening activities at least two days per week. Team sports and group fitness classes can easily help you hit these targets while adding the social and mental health benefits that solo exercise may not provide.

A practical weekly schedule might look like two or three group sessions—spin class, recreational basketball, a boot camp workout—plus one or two days of strength training. The specific activities matter less than finding formats you enjoy enough to keep showing up for.

If you're new to group exercise, start conservatively. Two sessions per week is plenty to begin building the habit and the social connections that will sustain your routine long-term. You can always add more once you've established consistency.

Getting Started When You're Nervous

Walking into a new fitness class or joining a recreational sports league can feel intimidating. Everyone seems to know each other, the instructor is rattling off cues you don't understand, and you're pretty sure you're doing everything wrong.

Here's the thing: everyone felt that way at first. The regulars who seem so comfortable were all newcomers once, and most group fitness environments are genuinely welcoming to beginners. Instructors want new people to succeed—it's literally their job.

A few strategies that help: arrive early to introduce yourself to the instructor and mention that you're new. They'll often give you modified options and keep an eye on your form. Bringing a friend makes the initial awkwardness easier to handle. And choosing a beginner-friendly class (most studios label their classes by difficulty) sets you up for success rather than throwing you into the deep end.

Most importantly, commit to showing up consistently for the first month before you decide whether it's for you. The first few sessions will feel awkward no matter what. By week four, you'll know people's names, understand the format, and feel like you belong.

Fueling Your Training

When you're exercising regularly—especially with the added intensity that comes from group motivation—nutrition becomes more important. You need adequate protein to support recovery, enough carbohydrates to fuel your sessions, and the overall calories to match your activity level.

If meal planning feels like one more thing to figure out, our High-Protein Meal Plan takes the guesswork out of eating to support your training. Pre-portioned meals with balanced macros mean you can focus on showing up to your workouts rather than stressing about what to eat afterward. For those focused on body composition, the Weight Loss Meal Plan provides the same convenience with calories calibrated for fat loss.

Frequently Asked Questions

Are team sports better than working out alone?

Research suggests group formats often produce stronger mental health benefits and better long-term adherence than solo workouts. The social connection and accountability help people stay consistent, which ultimately matters more than any single workout variable. That said, some people genuinely prefer solo training—the "best" approach is whichever one you'll actually stick with.

How much exercise should I get each week?

Current guidelines recommend 150-300 minutes of moderate-intensity activity per week (or 75-150 minutes vigorous), plus at least two days of strength training. Team sports and group classes count toward these totals.

What are the mental health benefits of team sports?

Group exercise is associated with fewer depressive symptoms, reduced anxiety, higher life satisfaction, and improved self-esteem. The social support and sense of belonging that develop through shared activity appear to drive these benefits.

I'm nervous about joining a group fitness class. Any tips?

Start with a beginner-friendly class and arrive early to introduce yourself to the instructor. Bringing a friend helps ease the awkwardness. Remember that everyone was new once, and commit to at least a month before deciding if it's right for you.

Can group exercise help with weight loss?

Yes—primarily because group programs show higher adherence rates than solo routines. Consistency is the most important factor for weight loss, and the accountability of group formats helps people stick with exercise long enough to see results.

The Bottom Line

Team sports and group exercise offer something solo workouts can't: genuine social connection built around shared physical effort. That connection translates to better mental health, higher motivation, and—crucially—the kind of long-term consistency that actually produces results.

You don't need to choose the "optimal" activity. You need to find something you'll enjoy enough to keep doing week after week, month after month. For many people, the social element of group exercise is exactly what makes that possible.

Find a class, join a league, or grab a friend and commit to training together. The best workout is the one you'll actually show up for.