Key Takeaways
- Feeling bored at barre? Stuck in the strength training room? Maybe the problem isn’t you—look at your workout.
- If you’re not too sure which exercise type to experiment with, identify your base personality traits.
- Remember, though, that your personality shouldn’t cage you into a class you don’t enjoy. Use it as inspiration, not a limitation.
Some weeks, getting yourself to exercise can feel like trying to push a shopping cart with a wonky wheel—it’s slow, frustrating, and makes you want to give up halfway through.
Even the most motivated gymgoers hit a bit of a workout rut from time to time. Whether you’re bored with your current routine or just feel less enthusiastic about exercising in general, it could help to shake up your routine.
“If someone feels stuck in a workout rut, it’s often not a motivation issue; it’s a mismatch between their psychological preferences and the type of exercise they’re doing,” says Mark Kovacs, PhD, a human performance scientist and a fellow of the American College of Sports Medicine (ACSM).
One approach that might work? Looking for an exercise routine that works well with your personality.
What Is the Relationship Between Exercise and Personality?
Just like some people love spreadsheets and others love sketchbooks, our exercise preferences are shaped by who we are.
“Your personality can tell you which types of exercise have the highest chances of being enjoyable to you,” says Domenic Angelino, an expert personal trainer and exercise scientist. “It’ll also provide you with information about ways in which you can approach your health and fitness overall to increase your odds of success.”
Research suggests that personality traits can influence not only the workouts we gravitate toward but also how well we stick to them. A recent Frontiers in Psychology study found that people were more likely to enjoy and maintain exercise habits when their workout style aligned with their personality traits.
The “Big Five” Personality Traits
The research used the “Big Five” personality traits model, which is based on the idea that there are five major personality trait domains:
According to this study, extroverts tended to enjoy group-based, high-energy workouts—think dance classes, team sports, or CrossFit. On the other hand, neurotic individuals—who may be prone to anxiety—preferred private classes with short breaks.
Benefits of Matching Workouts to Your Personality
If your workout matches your personality, you’re more likely to enjoy it. And if you enjoy your workouts, you’re more likely to do them regularly.
This might sound obvious, but Kovacs says that many people try to engage in exercise formats that don’t match their preferences and personality. This causes your motivation to drop quickly, which means you’re less likely to commit to it.
“When coaching individuals, I often say: ‘Your workout shouldn’t fight your personality… it should reflect it,’” Kovacs says. “When your workout taps into your intrinsic temperament, you’re far more likely to stick with it,” he explains.
Your workout shouldn’t fight your personality… it should reflect it.
According to Kovacs, matching your workout to your personality can:
- Boost your mood
- Increase motivation
- Reduce resistance to movement
- Improve your personal enjoyment of the class
The Frontiers study mentioned above found that, when you enjoy exercise, it’s particularly effective at relieving stress. This is especially the case for people who score high in neuroticism—that is, people who are more prone to anxiety.
How to Tailor Your Workouts to Your Personality
Not sure what your fitness personality is? Start with some self-reflection.
Ask yourself:
- Do I gain energy from being around others, or from being alone?
- Do I thrive with structure and planning, or do I prefer spontaneity?
- Do I want workouts to challenge my body, calm my mind, or both?
- Do I like learning new things or sticking with what I know?
Once you’ve got a sense of your style, try one of these personalized fitness matches:
If You’re an Extrovert…
Try: Zumba, bootcamps, HIIT classes, group cycling, team sports
“If you’re extroverted, it’s worthwhile to explore various types of social exercise,” Angelino says. He suggests joining a group exercise class or trying team sports.
You could also try finding a workout buddy. “Research has previously supported that ideal workout partners are broadly around your level of fitness, but slightly more fit than you currently are,” he says.
If You’re an Introvert…
Try: Solo running, yoga, Pilates, home workouts, swimming
Solo workouts can be a great way to have some alone time, which may make exercise more enjoyable for you. Quiet, focused environments might feel more relaxing and restorative.
If You’re Highly Conscientious…
Try: Weight training programs, structured classes, apps that track progress, anything that involves fitness wearables
Angelino says that structured, planned workouts could be more enjoyable for you. “Map out and write down the exact weights you’ll use in each session as well as any other details that would allow you to follow a rigid plan all the way through,” he says.
Fitness wearables may also help you stay focused and motivated, especially if you enjoy tracking your progress and getting feedback.
If You’re Creative or Open-Minded…
Try: Dance, rock climbing, martial arts, animal flow
“These individuals often enjoy novelty and experimentation,” Kovacs says. He suggests trying fun and unusual types of exercise, or even gamifying your movement through VR-based workouts.
Angelino notes that people who score high in openness and agreeableness might benefit from variety. “You might find you do well with workouts that regularly vary the exercises you do,” he explains. “It’s a way to keep things interesting and engaging, which can help you stick to exercise.
If You Score Low in Openness and Agreeableness…
Try: Consistent, structured workout plans
“If you score low in openness and agreeableness, then changing up exercises all the time might not be the best call for you,” Angelino explains. “You won’t like every exercise out there, and switching things up all the time increases the odds that you’ll do something that doesn’t gel well with you.”
For this reason, you might find it better to stick to what you know and make small, gradual changes to your routine when necessary.
If You’re Highly Sensitive or Prone to Anxiety…
Gentle, non-competitive movement can soothe your nervous system. The Frontiers study found that people who score high in neuroticism—which might be your case if you’re prone to anxiety—prefer private exercise in short bursts of time.
Other Things to Consider
While your personality can offer helpful clues, it’s not the only thing you should consider when trying a new exercise.
“The most important thing is to figure out what you can actually stick to,” Angelino says. And personality isn’t the only factor that affects how well you can stick to an exercise plan.
Angelino says you should also ask yourself practical questions like:
- How long will it take you to get to your workout location?
- Are the workouts going to be too long for you to stick with on days that you’re busy?
- Are you committing to more days per week than you can consistently hit, even on your worst weeks?
When a workout plan is easy to implement practically, it’ll be easier to stick to. “Exercise is hard,” Angelino says. “Create a system that makes it easy for future-you to say yes to working out, no matter what state your body and mind are in.”
“Should I Push Myself Outside My Comfort Zone?”
Think of personality as a compass, not a rulebook. It could help you figure out which types of exercise you’ll enjoy, but it shouldn’t cage you in.
Don’t think, “Well, I’m an anxious and self-conscious person, so I shouldn’t try that pole dancing class even though I really want to.” Other factors—like your personal interests, level of curiosity, and even your social circle—might affect whether you’re interested in a certain type of exercise or not.
You might find it helpful to stretch yourself—literally and metaphorically. Some people find meaning in pushing themselves out of their comfort zone, Angelino says.
“Just because something feels unfamiliar doesn’t mean you’re not capable of doing it,” Kovacs says. “I’ve seen introverts thrive in group classes once they realize no one’s actually watching them. And I’ve coached anxious athletes who learned to love intense workouts once they reframed it as controlled challenge, not chaos.”
