Group Exercise vs. Solo Workouts: Which Is Better for Mental Health?

Exercise is well-known for its mental health benefits, from reducing stress and anxiety to improving mood and cognitive function. But does the setting in which you exercise—whether with others or on your own—impact these benefits? Both group exercise and solo workouts offer unique advantages for mental wellness, and each approach can cater to different personalities, preferences, and mental health needs.

In this blog post, we’ll explore the mental health benefits of group exercise compared to solo workouts, the pros and cons of each, and tips for deciding which option might be best for you.

1. Mental Health Benefits of Group Exercise

Group exercise is an activity performed with others, whether in a structured fitness class, a sports team, or an informal group of friends. Group workouts offer several mental health benefits, particularly for those who thrive in social environments.

a. Social Support and Connection

Exercising in a group provides a sense of social support, which can reduce feelings of isolation and loneliness. Studies show that social support is a key factor in reducing stress and improving mental well-being. A study published in The American Journal of Health Promotion found that people who exercised in groups reported greater reductions in stress and increased feelings of mental well-being compared to those who exercised alone .

b. Motivation and Accountability

Group settings can increase motivation by providing a sense of accountability and encouragement. Working out with others creates a supportive environment where participants feel motivated to push themselves, which can improve mood and mental resilience. A study in The Journal of Social and Clinical Psychology found that individuals who engaged in group exercise experienced heightened motivation and were more likely to adhere to their workout routines, contributing to better mental health .

c. Enhanced Mood and Reduced Anxiety

Group exercise often includes a fun, energetic atmosphere that can lift spirits and reduce anxiety. Activities like dance classes, cycling groups, or team sports can make exercise feel more enjoyable and engaging. The positive energy and camaraderie shared in group workouts have been shown to reduce symptoms of anxiety and depression, providing an emotional uplift for participants.

2. Mental Health Benefits of Solo Workouts

Exercising alone can also be highly beneficial for mental health, offering a sense of freedom, self-reflection, and focus. Solo workouts can be ideal for those who prefer quiet time or value the mental clarity that comes from being on their own.

a. Mental Clarity and Self-Reflection

Solo workouts, such as running, walking, or weightlifting alone, provide an opportunity for self-reflection and mental clarity. Exercising alone allows individuals to focus on their thoughts, emotions, and goals without external distractions. A study in Psychology of Sport and Exercise found that participants who exercised alone experienced improved mental clarity and stress reduction, with many noting that solo workouts gave them time to process emotions and reflect on personal challenges .

b. Control Over Routine and Pace

Solo workouts give individuals full control over their exercise routine, pace, and environment. This freedom can be beneficial for those who feel anxious in social settings or prefer to exercise at their own intensity. The autonomy of solo workouts allows people to listen to their bodies and manage their workouts in a way that feels comfortable, which can be soothing and help reduce stress.

c. Enhanced Focus and Reduced Social Pressure

Exercising alone eliminates any social comparison or performance pressure that can sometimes come with group settings. People who enjoy solitude may find solo workouts to be calming, as they don’t have to meet others’ expectations. The focused nature of solo exercise can create a meditative state that reduces anxiety and promotes mental well-being.

3. Group Exercise vs. Solo Workouts: Comparing the Pros and Cons for Mental Health

When it comes to mental health, both group exercise and solo workouts offer valuable benefits. Here’s a quick comparison of the pros and cons to help you decide which approach might be more suitable for your mental wellness goals:

Aspect	Group Exercise	Solo Workouts
Social Support	Provides social support, which can reduce loneliness and enhance mood.	Allows for independence and introspection, which can boost self-reliance and mental clarity.
Motivation and Accountability	Increased motivation and accountability, encouraging participants to stick to routines.	Provides freedom to work out at your own pace and customize routines to individual preferences.
Mental Clarity	Social setting may create distractions but can uplift mood.	Enables mental clarity, self-reflection, and reduced distractions for a mindful experience.
Reduced Anxiety	Fun, engaging atmosphere can reduce anxiety and promote enjoyment.	Meditative and calming, particularly for those who value solitude and personal space.
Flexibility	May be limited to set schedules, locations, or group preferences.	Full control over routine, timing, and setting, making it ideal for those with flexible needs.

4. Choosing the Best Approach for Your Mental Health Needs

The choice between group exercise and solo workouts ultimately depends on your personality, lifestyle, and mental health goals. Here are some tips to help you decide which approach might be best for you:

• Consider Your Social Needs: If you find social support energizing and helpful for stress relief, group exercise might be a great choice. For individuals who prefer solitude or need time alone to recharge, solo workouts may offer a better experience.

• Evaluate Your Motivation Style: People who struggle with motivation may benefit from the accountability that comes with group exercise. On the other hand, if you are self-motivated and enjoy setting your own pace, solo workouts can provide flexibility and freedom.

• Think About Your Goals: If your goal is to reduce anxiety and experience mental clarity, solo workouts may be beneficial due to their meditative qualities. However, if you’re seeking mood enhancement and social interaction, group exercise might be a more uplifting option.

• Mix It Up: You don’t have to choose just one! Incorporating both group and solo workouts into your routine can provide the best of both worlds. Try group activities for motivation and social connection, and balance them with solo workouts for introspection and mental clarity.

5. Practical Tips for Maximizing Mental Health Benefits in Any Exercise Setting

Whether you choose group exercise, solo workouts, or a combination of both, here are some tips to enhance the mental health benefits of your routine:

• Focus on Enjoyment: Choose activities you genuinely enjoy, whether alone or with others. The mental health benefits of exercise are maximized when you’re engaged and having fun.

• Stay Consistent: Consistency is key to reaping the mental health benefits of exercise. Aim for regular physical activity, even if it’s just short sessions a few times a week.

• Set Personal Goals: Setting achievable fitness goals can help boost self-confidence and provide a sense of accomplishment, whether you’re working out alone or in a group.

• Practice Mindfulness: During solo workouts, practice mindfulness by focusing on your breathing, movement, and surroundings. In group settings, be mindful of the positive social interactions and the shared experience.

Conclusion

Both group exercise and solo workouts offer unique mental health benefits, from social support and motivation to mental clarity and self-reflection. Whether you thrive in group settings or prefer working out on your own, exercise can play a powerful role in supporting emotional resilience, reducing stress, and boosting mood. Consider your individual needs and goals to determine which approach might best enhance your mental well-being—and remember, you can always mix the two to enjoy the best of both worlds.

Sources:

1. Yorks, D. M., Frothingham, C. A., & Schuenke, M. D. (2017). Effects of Group Fitness Classes on Stress and Quality of Life of Medical Students. The American Journal of Health Promotion, 32(2), 102-112.
2. Dunlop, W. L., Beatty, S., & Beauchamp, M. R. (2019). Examining the Influence of Group Exercise on Motivation and Mental Health. The Journal of Social and Clinical Psychology, 38(3), 196-211.
3. Plante, T. G., Coscarelli, L., & Ford, M. (2001). Does Exercise Environment Enhance the Psychological Benefits of Exercise for Women? Psychology of Sport and Exercise, 2(1), 63-75.
4. Gammage, K. L., Drouin, J. B., & Lamarche, L. (2016). Comparing the Benefits of Group Exercise Versus Individual Exercise: A Systematic Review. Frontiers in Psychology, 7, 1583.
5. Norris, R., Carroll, D., & Cochrane, R. (1992). The Effects of Physical Activity on Mental Health in Group Versus Individual Settings. Journal of Mental Health, 1(4), 316-322.