A buddy is much more than someone to team up with just to workout; buddies swap recipes with one another, set and reach goals together, motivate each other, share life stories, chit chat, or just hangout.

One study found that when people workout with a partner who they believe is counting on them to keep pace pushed themselves to stay on track. “Make sure your partner is goal oriented and has a can do attitude,” says Katie Schmidt, a certified trainer at Equinox in Highland Park, Illinois.

Find a partner that is more supportive rather than competitive and set attainable goals that can be reset.