Making friends at the gym is an excellent way to build community, combat loneliness, and reap all the benefits of working out with others. But taking the steps to actually forge those connections can be intimidating and overwhelming—even for the most extroverted among us. 

How can you chat up fellow class-goers without feeling awkward? What are the do’s and don'ts for sparking authentic conversations? And how can you transform casual rapport into out-of-the-gym friendships? 

We tapped two therapists for practical advice on how to make friends at the gym, plus helpful insights on why that can feel challenging to do in the first place. We also sourced tips from Peloton Members who have successfully kindled connections through fitness. 

Keep reading for a step-by-step guide to meeting future besties at the gym.

Why It’s Tricky to Make Friends as an Adult 

It’s not just a “you” thing: Forming friendships in adulthood is challenging for a lot of us. Megan Giehl, a licensed marriage and family therapist, says she hears this complaint “all the time” from clients. But why is it so tough? 

Part of the reason, according to Barbie Atkinson, a licensed professional counselor, is that we’re no longer in the structured environments of high school and college where friendships form easily and organically. Moreover, making new friends takes time—something many adults don’t feel like they have enough of as they juggle work and family obligations, Giehl adds. (A 2018 study, published in the Journal of Social and Personal Relationships, found that subjects had to spend at least 200 hours together to forge a close friendship. (That’s a little over eight full days together.) 

On top of that, people make assumptions (think: “Everyone else already has enough friends in their lives”) that prevent them from even trying to develop new relationships in the first place, Giehl adds. As Atkinson puts it: “People are being guarded and not wanting to get vulnerable.” 

The truth? Nearly a third of all American adults feel lonely every week, according to a 2024 poll by the American Psychiatric Association. And almost half of US adults are not wholly satisfied with the number of friends they have, per a 2021 survey conducted by the Survey Center on American Life. 

That’s where the gym comes into play. It can be an “excellent place to make friends,” Atkinson says. That’s because you already have something in common with everyone there: a shared value of fitness, which provides an easy entry point to sparking conversation and genuine connection, Giehl explains. 

“The gym also offers a place where you're going to see the same people all the time,” Atkinson adds. And that consistency can be really helpful for building organic relationships, she explains. 

8 Realistic Ways to Make Friends at the Gym

We sourced advice from our experts and spoke with real Peloton Members for their best relationship-building tips. Here are the practical steps that can help you learn how to make friends at the gym. 

1. Start Small with a Simple Ask

You don’t need an elaborate opening line to strike up a conversation in the gym. Start with a basic question, like how long they’ve belonged to this gym or where they got their shoes. It’s a low-risk way to crack open the door for further connection. 

This can be especially helpful if you’re nervous about rejection. “It’s not like you’re going up to someone and asking them on a friend date—that would be really overwhelming,” Giehl says. 

Peloton Member Alesha Ray is a fan of this low-stakes approach. “If it’s a class setting, I might ask, ‘Hey! Is this your first class?’ Or if it’s something new, I’ll say something like, ‘Whew, that’s a new move, I’ll follow you!’” she says. 

If posing a question feels too intimidating, start by making eye contact, smiling, and offering a quick greeting. “Don't underestimate the power of even just saying ‘hi,’” Giehl says.  

2. Bond Over Shared Interests

“We connect with people when we find similarities,” Giehl says. So finding small things you have in common with others can provide the kindling you need to spark a genuine relationship. For example, if you see someone sporting your favorite brand of leggings, carrying a water bottle with your alma mater's logo, or following a Peloton workout on their phone, use that as a chance to mention your affinity for those things too. 

Marissa Sturm, a Peloton Member in New Jersey, says she’s bonded with fellow gymgoers after learning they lived in the same area. Though it’s incredibly simple, acknowledging that commonality “starts the conversation,” she says.

3. Ask for Advice

People like to feel knowledgeable. It can boost their self-esteem by making them feel valued and appreciated. So asking someone for their advice can be an easy conversation starter, Atkinson says. 

Plus, sharing guidance “creates a sense of camaraderie and connection between individuals,” she adds. This “fosters a more open and trusting environment, making it easier to build rapport.” 

So when brainstorming an opening line, consider phrases like: “I'm learning how to do this, and it seems like you're further ahead. Can you help me?” or “I’ve been curious about that piece of equipment—what muscle group does it target?” 

4. Get to Class Early

It can be tough (not to mention disruptive) to chat people up during a fitness class. So if your schedule allows, show up 10–15 minutes early to allow for easier socialization. Spark conversation by asking questions like: “Have you done this class before? Is the instructor tough?” You can also use the time to help fellow attendees set up their equipment, Atkinson suggests. “That simple act of kindness can open the door to something else,” she explains.

5. Stay After for a Few Minutes

Post-workout class, when everyone is riding high on endorphins, can be a great time to start a conversation too. Sturm says she’s used this moment to casually say hello. “I’ll introduce myself at the end of the class, being like, ‘Hey, I’m Marissa. I’ve seen you in a few classes. Thanks for letting me share your weights.’” 

6. Give Off an Approachable Vibe

This one’s super easy: Take out your ear buds, make eye contact, and smile at people. 

“When you're not wearing headphones, it signals that you might be open for an interaction,” Atkinson says. 

On the flip side, appreciate that not everyone enjoys being chatted up while they’re trying to exercise. Take stock of someone’s body language when attempting to make connections: If they’re avoiding eye contact or they don’t respond warmly when you ask a simple question, take the hint and back off. 

7. Be Vulnerable 

Vulnerability is “such an important thing in friendship,” Atkinson says. Sharing something intimate about yourself can encourage others to open up in return, which then sets the stage for true connection. 

If it feels right, consider sharing a personal tidbit. For example, when attending a new class, Sturm says she sometimes mentions to other attendees that she’s nervous. This type of simple admission can be surprisingly effective at disarming people. (Of course, you don’t want to immediately overshare. Atkinson suggests avoiding talk about past traumas, mental health struggles, finances, or relationship problems in these settings. “Trust your gut,” she says. “If it feels too personal to share, it probably is.”) 

A willingness to be vulnerable also helps when you want to transition a weight room connection to an out-of-the-gym friendship. Sturm successfully pulled this off and says it was “kind of like dating.” After exchanging numbers, Sturm asked her fitness friend if she wanted to grab coffee after the next class. “It wasn’t a separate occasion, which I think helps because you’re already together,” she explains. 

Atkinson, for her part, says one telltale sign a gym relationship may be ready for the next step is when you’ve “both moved beyond surface-level conversations and shared some personal details about your lives.” This, she explains, demonstrates a “level of trust.” 

8. Follow a Regular Schedule

Going to the same classes or hitting up the weight room at the same time each week will boost your chances of seeing the same folks, making it that much easier to forge authentic connections. (Plus, sticking to a schedule can help you stay consistent with your exercise routine—a double workout win.) 

The Takeaway

The gym can be an excellent setting for making new friends and there are lots of low-stakes ways to forge connections there. Just keep in mind: “Building friendships takes time, and it’s about these repeated interactions and shared experiences,” Atkinson says. You likely won’t make a best friend overnight, but by being patient, consistent, and genuine with your efforts, you can form meaningful bonds that positively impact your workout routine—and life.