It’s the end of a long day at work. You’ve been on conference calls and in meetings for hours. Now your calendar reminder tells you, “Go to the gym.” You had such high aspirations for yourself when you set that reminder. But what you really want to do right now is crash on the couch and binge on Game of Thrones. You’re less likely to bail on your workout if you’ve got a friend meeting you there. In fact, research has found that having a workout buddy is one of the best ways to ensure you actually make it to the gym.

Ok — That’s quantity. You made it to the gym. Did you know working out with a friend yields qualitative benefits as well?

Here are 5 good reasons to partner up for your workouts.

1. You’ll push yourself harder

Competition enhances performance. A key barrier to achieving recommended intensity and duration of physical activity is motivation. Having a friend with you working out just as hard, or harder, will motivate you to up your game. One study even found that people working out with a “virtual” partner exercised longer than those exercising alone.

2. You’ll burn more calories

If you’re pushing yourself a little harder, and working out a little longer, you’re going to burn more calories. In fact, participants in a UK study burned, on average, 41 more calories per session exercising with a friend.

3. You’ll reduce more stress than working out alone

Strictly speaking, working out with a friend may not be as relaxing as winding down over a beer, but the benefits of de-stressing with a friend while working out can be even better. You can decompress and do a bench press! Dr. Thomas Plante from Santa Clara University researches the impact of exercising in groups or with a partner. He found that people who exercised on a stationary bicycle for 30 minutes with a friend said they felt calmer after the workout than those who cycled alone.

4. You’ll enjoy your workout more

In one study, researchers from the University of Southern California found those who worked out with a partner said they enjoyed the exercise more than those who worked out alone. Plus, working out with a friend can get you out of your circuit training rut. Trying new things is fun!

5. You’ll meet your goals faster!

When you’re consistently getting to the gym, and working out a little harder, you’re going to reach your goals a little faster.  

So, what are you waiting for? Take advantage of this month’s end-of-year special: Buy 5, Give 5 Classes.