If you just want to be consistent in making it to the gym, someone whom you get along with will make a good training partner. This helps you to be accountable as you’re not likely to skip a workout when someone will be waiting for you. They can also check your form and offer new ideas for improving your training.
However, if your training goals are more focused and you want to make progress, find a partner who has more experience or knowledge in the areas of training that you want to improve than you. Also, it would be important to find a partner who shares similar goals as you. If you want bigger arms and he is just trying to drop some weight, your routines will conflict.
What your workout partner (and you) should take note of during training
Hold between the midforearms and wrists, not the elbows.
Grab the bar outside of his grip and keep your hands slightly on the bar at all times. If his back begins to arch, he’s using his (stronger) pectoral muscles and compromising his lower back — so tell him.
Place your hands next to the lifter’s hands, preferably outside of his grip, and lift the bar off the racks (with his help) when he says he’s ready. Keep your hands near the bar throughout the lift. Watch that his shoulders and butt stay on the bench and his feet remain on the floor.
To avoid learning why these are also known as skull-crushers, hand the bar to him once he’s lying on the bench. Follow the bar with your hands throughout the range of motion, especially when it approaches his forehead.
Be his shadow — squat and stand with him. Keep your arms near his armpits so you can push your hands up from below his chest to help him stand if necessary.