Why Friendly Battles?

Don’t be inpatient and challenge gyms with much stronger Pokémon inside. Your enemy will easily beat you. First try to practice in friendly gyms. Go to a friendly gym nearby and start some friendly battles. You'll get to know the tips and tricks of battling.

Friendly matches do have value:

- Your friendly team will get prestige points. The gym raises in level (also against real opponents).
- You'll learn how to battle.
- Receive XP for all friendly battles you've fought.

What exactly does EXP do for you??? Outside of leveling up and getting cool gifts (Pokeballs, incense, etc) Is it linked to finding better pokemon? better odds of catching with a normal pokeball? Just wondering....

The more XP you earn, the faster you'll reach an higher level. By achieving a higher level you'll get more options to find better Pokémon.

+500 XP - Capturing a new Pokémon
• +500 XP - Evolving a Pokémon
• +200 XP - Hatch a Pokémon
• +150 XP - Defeating a Pokémon Trainer at the Gym
• +100 XP - Capturing a Pokémon
• +100 XP - Perform an Excellent Throw
• +100 XP - Battling against a Pokémon Trainer at the Gym
• +50 XP - Beat a Pokémon in training at a Gym
• +50 XP - Checking in at Pokéstop
• +50 XP - Perform Great Throw
• +10 XP - Perform Nice Throw
• +10 XP - Perform Curve Ball

more info: Pokémon GO Tips Guide