Have you sworn off exercise because you don't like group fitness classes or find high–intensity workouts stressful? A new study suggests that just because the exercise you’ve tried thus far hasn’t been successful doesn’t mean you’re unmotivated or lazy.
Researchers found that personality not only influences how much we like certain types of exercise, but also whether we stick to it and even how much it helps reduce stress.
If your first reaction to the idea of physical activity is a hard no, a deep dive into your personality and preferences could make all the difference in your search for an exercise program or activity that’s best for you — and one you'll even enjoy.
The ‘Big 5’ Personality Traits
Researchers recruited 132 participants ages 25 to 51 and gave them personality assessments measuring the “big five” personality traits:
Extraversion Sociable, energetic, and outgoing
Conscientiousness Organized, disciplined, and goal-driven
Neuroticism Sensitive to stress, anxiety, and emotional ups and downs
Agreeableness Cooperative and friendly
Openness Imaginative, curious, and interested in new experiences
After the personality assessments and an initial baseline fitness test, researchers split participants into two groups: One group was instructed to follow an eight-week home-based fitness plan made up of cycling and strength training. The control group was asked to do 10 minutes a week of stretching exercises.
During lab testing, the first intervention week, and after the intervention, all participants completed a questionnaire on how much they’d enjoyed each training session.
Eighty-six people completed the study, and everyone in the cycling and strength program had some level of fitness improvement, but how they got there and how much they enjoyed the process varied widely by personality.
How Personality May Shape Your Workout Preferences
An analysis of the data collected revealed that the big five personality traits were strong predictors of whether a person would stick with an exercise plan, which types of exercise someone enjoyed, and baseline fitness. For instance, conscientious individuals were more consistent and goal-driven — they stuck with the program but didn’t necessarily enjoy the workouts.
People who scored high in extraversion generally started out with higher baseline fitness levels. They were more likely to enjoy team sports and high-intensity workouts like HIIT, and they pushed harder in post-program testing. They even reported greater enjoyment during tough sessions.
Participants who scored high in neuroticism (more likely to experience anxiety or stress) preferred private workouts rather than group fitness classes. While they were fine with high intensity, they did better with short breaks in between. Not surprisingly, if they were monitored or watched in a lab setting, they were less likely to enjoy their sessions.
Those same people also reported the biggest reduction in stress at the end of the study, which was a very encouraging finding, says Chris Gagliardi, an ACE-certified personal trainer and medical exercise specialist in El Cajon, California.
“It shows that even if someone doesn’t love exercise, it can still have a big impact on mental health — especially when it’s done in the right environment,” says Gagliardi, who wasn’t involved in the study.
That’s one of the great things about exercise: Unlike its benefits for fitness and strength, which can take weeks or months to notice, the benefits for mental health can be felt and noticed immediately, he says.
Why Matching Exercise to Personality Matters
Gagliardi says the study findings show that the key to sticking with an exercise routine is making the program fit the person, not the other way around.
“I never assume a client enjoys any specific type of exercise,” he says. “Just because I love movement doesn’t mean they do. It’s my job to ask the right questions and find out what motivates them.”
Jessica Medlin, an ACE-certified personal trainer and fitness coordinator at the Woodfin YMCA in Asheville, North Carolina, agrees that for the best results, people need to explore their own personalities and preferences.
“So many times people are just trying to do what’s ‘hot’ at the time and not really enjoying it. If you don’t enjoy it or it takes you too much out of your zone, you’re going to bail on your program,” says Medlin, who wasn’t involved in the study.
Even if personality types aren't part of a formal assessment, Gagliardi says understanding preferences is crucial. “There are already so many barriers to getting started with physical activity. When we build programs that match someone’s goals, values, and personality, those barriers start to come down.”
What if You Don’t Like the Gym or Group Workouts?
First, it’s important to recognize that your feelings are valid, and then explore what you do enjoy, whether on your own or with a trainer.
You might ask, “In a perfect world, when and where would you exercise, and who would you be doing it with?” says Gagliardi.
For his clients who express a dislike of busy group environments, Gagliardi might suggest the following options:
Hit the gym at off-peak hours.
Try personalized home workouts or private training sessions.
Look for online live or recorded fitness classes.
‘Exercise’ Can Mean So Many Different Things
“Sometimes people think that exercise has to be a certain thing, like running fast, lifting heavy weights, and sweating,” says Gagliardi. But that can turn some people off the idea of working out altogether.
“Imagine if you struggle with anxiety, and your past experiences have involved competition and being watched,” says Gagliardi. “If you think that is what exercise must be — well, then of course you would hate it.”
Assumptions about what is considered “traditional exercise” can easily become barriers to an active lifestyle. But exercise does not have to look and feel a specific way or take place in a specific location to be meaningful and effective, he says.
Remember, short bouts of activity — even just five minutes — can count toward a goal of 150 minutes a week, which is what’s recommended by the U.S. Department of Health and Human Services.
That can include walking, dancing, gardening, tennis, or just about anything that gets your heart beating faster. “Exercise doesn’t have to be one-size-fits-all. It should be something that aligns with your values, your motivation, and your lifestyle,” says Gagliardi.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Resources
Ronca F et al. Personality traits can predict which exercise intensities we enjoy most, and the magnitude of stress reduction experienced following a training program. Frontiers in Psychology. July 7, 2025.
Mahindru A et al. Role of Physical Activity on Mental Health and Well-Being: A Review. Cureus. January 7, 2023.
American Heart Association Recommendations for Physical Activity in Adults and Kids. American Heart Association. January 19, 2024.
Emily Kay Votruba has copyedited and fact-checked for national magazines, websites, and books since 1997, including Self, GQ, Gourmet, Golf Magazine,Outside, Cornell University Press, Penguin Random House, and Harper's Magazine. Her projects have included cookbooks (Padma Lakshmi's Tangy Tart Hot & Sweet), self-help and advice titles (Mika Brzezinski's Know Your Value: Women, Money, and Getting What You're Worth), memoirs (Larry King's My Remarkable Journey), and science (Now You See It: How the Brain Science of Attention Will Transform How We Live, Work, and Learn, by Cathy Davidson). She started freelancing for Everyday Health in 2016.
Becky Upham has worked throughout the health and wellness world for over 25 years. She's been a race director, a team recruiter for the Leukemia and Lymphoma Society, a salesperson for a major pharmaceutical company, a blogger for Moogfest, a communications manager for Mission Health, a fitness instructor, and a health coach.
Upham majored in English at the University of North Carolina and has a master's in English writing from Hollins University.
Upham enjoys teaching cycling classes, running, reading fiction, and making playlists.
