But I broke through the squat plateau I’d been stuck in for months – without him touching the bar or physically helping in any way. He simply stood behind me, ready to lift the weight if I needed it. Unfortunately, since that day, I’ve crept back into the same plateau range. So why am I so much stronger when I’m with him?

Do you need a spotter at the gym?

A spotter is someone who can assist your lift if needed. They stand close by, ready to take some of the weight if you can’t finish a rep. The unwritten agreement is that spotters don’t help until you’re failing.

But the research suggests that they can still improve your lifts. In a 2019 study from the Journal of Strength and Conditioning, participants performed bench press with a spotter either in direct view or hidden. When spotters were visible, total reps and weight lifted were significantly greater. Interestingly, in the trials with the hidden spotter, participants reported lower self-efficacy.

Do you need a spotter at the gym? How training with a friend can help you lift more