31 Jul Want to Stick With Exercise? Match Workouts to Your Personality
Background
Last week, Women’s Health asked for my take on the results of a new study.
Its findings? Your personality type predicts which types of workouts you’ll thrive with.
This study has been widely reported on. It’s started an important conversation.
So I decided to build on its ideas to create a practical guide to find the right workout for you.
This guide combines the results of this study with those of a dozen others (all cited), as well as my insights from 13 years of experience working with thousands of real-world Fit2Go Personal Training clients.
The Situation
Most high achievers I meet feel like they’re failing at fitness.
They’re driven. They’re capable. They follow through in every other area of their lives. But when it comes to working out, something doesn’t click.
So what do they do?
They double down. They push harder. They force themselves into workout programs they secretly hate and then blame themselves when it all falls apart.
By the time we meet, they’ve usually repeated this cycle for years. So they’ve scheduled a call with a personal trainer out of frustration.
“… honestly, I could be working out. I SHOULD be working out. But for whatever reason, I’m just not doing it. I’m tired of feeling out of shape and telling myself it’s going to change…
... I guess I’m not as disciplined as I thought I was.”
There it is. That’s the line we’re here to discuss.
Maybe you can relate to it. If so, then listen up:
You’re wrong.
Discipline isn’t the reason you’re struggling to stick to a fitness plan.
Discipline does play a role, but it’s a much smaller one than people think. It certainly isn’t the reason you’re struggling.
Here’s what nobody tells you:
The single strongest predictor of adherence to a workout plan is self-efficacy. Your own belief that you will succeed influences whether or not you do.
Research to support this
Multiple peer-reviewed studies identify self-efficacy as the single strongest predictor of sticking with a workout plan in the cohorts studied.
- Large review-of-reviews in public health reporting self-efficacy as a leading predictor of physical activity across populations
source. - Longitudinal work in older adults showing self-efficacy predicting exercise maintenance months later
source. - Classic prospective study demonstrating self-efficacy predicts future exercise behavior after controlling for biological and behavioral factors
source.
Show full references
- Bauman AE et al. Correlates of physical activity. Review of reviews. BMC Public Health 2012 and updated 2017 review-of-reviews.
Link - McAuley E et al. Self-efficacy and maintenance of physical activity in older adults. IJBNPA.
Link - McAuley E et al. Self-efficacy and the maintenance of exercise participation in older adults. Med Sci Sports Exerc.
Link
But belief isn’t the only factor. There’s another one that studies consistently report as a close runner-up. Sometimes it even takes the #1 spot.
The second strongest predictor is enjoyment.
Research to support this
Multiple peer-reviewed studies identify enjoyment and related affective attitudes as a strong predictor of sticking with a workout plan, often rivaling self-efficacy in real-world settings.
- Review-of-reviews in public health reporting enjoyment and affective attitudes as consistent positive correlates of physical activity across adult populations
source. - Systematic review in behavioral nutrition linking autonomous motivation and enjoyment to exercise adherence and maintenance
source. - Health-club study showing higher exercise enjoyment predicts stronger exercise habit, greater intention to continue, and higher frequency
source. - Population studies noting perceived benefits and enjoyment are consistently associated with leisure-time activity
source. - Evidence that intrinsic motivation pathways to adherence operate through interest and enjoyment in the activity itself
source.
Show full references
- Choi J-Y. et al. Correlates associated with participation in physical activity among adults: a review of reviews. BMC Public Health.
Link - Teixeira P. et al. Exercise, physical activity, and self-determination theory: a systematic review. IJBNPA.
Link - Teques P. et al. Enjoyment as a predictor of exercise habit, intention, and frequency. Int J Environ Res Public Health.
Link - Beenackers M. et al. Correlates of physical activity among disadvantaged groups. Am J Prev Med.
Link - Nogueira J. et al. Make fitness fun: could novelty be a key determinant of exercise adherence. Front Psychol.
Link
So this may be a shocker to you, but here’s a truth you should ponder:
Everyone you know who consistently works out probably actually likes doing it.
Maybe they don’t love every part of it. Maybe they don’t love doing it every time.
But those who stay fit long-term tend to find enjoyment in their workouts themselves — not just the results they bring. Results are their own separate reward.
So if you’re someone who usually hates working out, you may have fallen into this self-defeating cycle:
1. You decide to start a fitness plan (self-efficacy is normal).
2. You hate it (enjoyment is low).
3. You stop doing it (self-efficacy takes a hit).
4. You try again at some point, but this time with lower self-efficacy, hence a lower chance of success.
See, self-efficacy isn’t something you can just decide on. We’re not talking about reciting daily affirmations.
Self-efficacy is based on what you actually believe.
If you’ve already had several unsuccessful attempts in the fitness game, then of course you’ll doubt the next one. Expecting this time to magically be a success would be irrational.
Unless, of course, this time you’ve taken a look at your operating system.
The Personality Factor
Your personality influences everything. It’s the lens through which you perceive every single experience — the good, the bad, and the ugly.
Think of your personality as your operating system. Workout styles are like downloadable apps.
The most beautifully designed iOS app might do magic on my iPhone, but it will crash and burn on your Android.
A new study out of UCL (University College London) found that fitness isn’t so different. Even a perfectly designed workout plan will backfire if it doesn’t match how your brain is wired to feel reward, stress, or progress. That’s why you and your friend might have completely different reactions to the exact same workout.
You both may have done the same thing, at the same place, at the same time. But you both lived through different experiences — that’s the power of personality.
So, if you’ve been struggling to establish a consistent workout routine, then take a different approach. Try matching your workout style to your dominant personality trait.
Not your goal. Not your age. You.
Above all else, find a way to make your workouts enjoyable. Because when they’re enjoyable, you’ll actually do them. You’ll successfully establish the habit.
Once you establish the habit, you’ll start to see results.
This is when you start to build self-efficacy.
And then you finally start to believe.
The Solution: Match the Workout to the Trait
As I mentioned earlier, the UCL study is a useful starting point. The researchers gave us peer-reviewed evidence in support of (in their words):
“... how personality can determine engagement with physical activity, and the degree to which one enjoys different forms of exercise (Ronca et al., 2025)”
This shifts the framework away from the typical no pain, no gain mindset preached in the fitness industry. If you continue approaching fitness as something to be suffered through, you’ll be continually failing and starting over again.
We now have evidence that there’s a better, more effective, approach.
Below you’ll find the each of the Big Five personality traits and the workout styles, environments, and mindsets they tend to thrive with.
Let’s break it down.
How to use this guide:
Take this short, evidence-based quiz to determine your dominant personality trait and see your practical recommendations. But keep in mind — your personality is complex and isn’t limited to one trait. So, I encourage you to read through each section, regardless of your results.
Personality Trait #1: Conscientiousness (The Structured Achiever)
Who you are:
You love plans, deadlines, and doing things the “right” way. Following rules boosts your dopamine and actually lowers your stress.
I know you. You’d be one of my “just tell me what to do and I’ll do it” clients. You’re fun.
Your best workout fit:
Luckily, we have tons of scientific data on how to set you up for success.
First, you need an objective, measurable goal.
Next, you need an organized plan with routine, structure, and clearly defined expectations.
It’s essential that your plan, and its success, are solely dependent upon you and your actions. That means you should measure not only outcomes (e.g. pounds lost), but also behaviors (e.g. workouts completed). These behaviors should not be dependent upon any external factors outside your control.
You’ll thrive working out either solo or 1-on-1 with an organized personal trainer who matches your style.
If you want to workout solo, here are a couple free programs to get you started:
- For strength: Stronglifts 5×5 Workout Program
- For endurance: NHS Couch to 5k
- For mobility: Yoga with Adriene
If you want a professional personal trainer to design your fitness program and coach you through it:
- Schedule a call with me here to discuss your goals. If it’s a good fit, we’ll discuss options for training in-person at your home or office, or online anywhere.
Recommendations for success:
- Establish a clear, objective goal and timeline. Decide on which metrics you want to improve (e.g. body fat %, waist measurement, 1-mile run time, 3-rep squat max, blood pressure, etc.), by how much, and when. Then open up your calendar and add “Fitness Goal Deadline” to your chosen date. Make it real.
- Assess your starting point. Track your Day 1 metrics and write them down.
- Choose a program that’s systematically designed to progress you to your goal by your deadline. Everything should be clearly defined and planned ahead. Put every workout on your calendar for the next 4 weeks. Day, time, and place.
- Track your workout performance (in addition to your results). Strive to improve on at least one thing in every single workout (e.g. reps, weight, form).
If you’re high in conscientiousness, don’t “wing” anything. Instead of “3 strength workouts per week”, you’ll want a specific training split (e.g. Monday chest/triceps/shoulders, Wednesday legs/abs, Friday back/biceps) that incorporates both periodization and progressive overload. You’ll be energized by the structure, complete the plan, and love how it makes you feel.
Personality Trait #2: Neuroticism (The Sensitive Strategist)
Who you are:
You feel things deeply. Stress hits hard. You’re more self-critical than most, which can make public or high-pressure settings feel overwhelming.
Your best workout fit:
Your ideal workout doesn’t involve mirrors or crowds of people. In fact, you might not even have an issue with working out. You might just hate gyms.
You’ll thrive in a setting that you feel comfortable in, like your own home or a nice outdoor spot that isn’t crowded. You should plan to workout solo, with a close friend, or with a private personal trainer who understands you and agrees to prioritize your enjoyment.
Most importantly, your workout plan should not directly focus on any health or fitness outcomes.
Instead, you should look at exercise as a powerful tool that can immediately boost your mood, lower your anxiety, and enhance your quality of life.
Research to support this
Large-scale reviews now show exercise is one of the most reliable, side-effect-free ways to reduce symptoms of depression and anxiety — often matching or exceeding the effects of therapy or medication for many people.
- A 2023 network meta-analysis in BMJ found aerobic, resistance, and mixed-mode exercise all produced moderate improvements in depression symptoms, often comparable to first-line treatments.
BMJ 2023 - An umbrella review pooling over 97 systematic reviews concluded physical activity has a “highly beneficial impact” on depression, anxiety, and psychological distress — with effects seen across ages and health conditions.
Umbrella Review 2024 - A meta-analysis in BJSM covering 128,000+ participants found physical activity reduced depression symptoms by ~42% on average compared to inactive controls.
BJSM 2023
Show full references
- Rahman MM et al. Effect of exercise for depression: network meta-analysis. BMJ. 2023. Link
- Smith L et al. Physical activity and depression: umbrella review. 2024. Link
- Gordon BR et al. Effect of physical activity on depression symptoms: systematic review and meta-analysis. Br J Sports Med. 2023. Link
Recommendations for success:
- Start with a daily 10-minute home workout. The data shows you’ll do best with short bursts of activity. Start here, develop the habit, and create the positive feedback loop in your brain. You can always choose to build on it later.
Research to support this
For people who score higher on neuroticism, shorter and more private bouts tend to feel better and stick better. The largest stress reductions in the study also appeared in this group when they trained consistently.
- UCL study: Individuals higher in neuroticism preferred short bursts rather than prolonged effort, enjoyed light sessions done at home without being watched, and showed the biggest stress reduction after the program.
Frontiers 2025 ·
UCL news - Multiple short bouts work: A rapid systematic review found high adherence to short bouts (often 92 to 100 percent in follow up reports) with health outcomes similar to longer sessions.
Am J Lifestyle Med 2024 - Intervals help anxiety: In a randomized trial with generalized anxiety disorder, high intensity interval training reduced anxiety symptom severity versus lower-intensity training.
J Anxiety Disord 2020 - Short chunks count: US guidelines allow you to break activity into smaller bouts and still accumulate toward weekly targets.
CDC guidelines
Show full references
- Ronca F, Tari B, Xu C, Burgess PW. Personality traits can predict which exercise intensities we enjoy most, and the magnitude of stress reduction experienced following a training program. Frontiers in Psychology. 2025. Article · Correction
- UCL Press Office. Personality type can predict which forms of exercise people enjoy. 8 July 2025. News
- Brown NI, Henderson J, Stern M, Carson TL. Health-Related Benefits and Adherence for Multiple Short Bouts of Aerobic Physical Activity Among Adults. Am J Lifestyle Med. 2024. Review
- Plag J, Schmidt-Hellinger P, Klippstein T, et al. Working out the worries: A randomized controlled trial of high intensity interval training in generalized anxiety disorder. J Anxiety Disord. 2020. PubMed
- Centers for Disease Control and Prevention. Physical activity basics for adults. Guidance
- Choose a simple routine you can do at home like yoga, pilates, or a short circuit workout that uses bodyweight or resistance bands. You can also try walking / jogging outside to get the boost of sunlight and nature.
- Evaluate your workouts based on how they make you feel for the rest of the day. Continue with whatever workout style does the best job at that.
Stack small wins privately until your confidence builds. When you’re ready, consider trying out higher intensity workouts. Research shows they have the strongest impact on mood.
Research to support this
Higher intensity training often delivers the largest improvements in mood. Evidence shows benefits grow as intensity increases, with vigorous or interval style sessions leading the way.
- Network meta-analysis of 218 trials found exercise effects on depression were proportional to the intensity prescribed, with larger improvements at higher intensities.
BMJ 2024. - Randomized trial comparing high intensity intervals with moderate intensity training showed a greater reduction in depression for the high intensity group.
Frontiers in Psychology 2021. - Randomized trial in generalized anxiety disorder found high intensity intervals produced roughly double the improvement versus lower intensity training, including on comorbid depressive symptoms.
J Anxiety Disord 2020.
Show full references
- Noetel M, Sanders T, Gallardo-Gómez D, et al. Effect of exercise for depression: systematic review and network meta-analysis of randomised controlled trials. BMJ. 2024;384:e075847.
Link - Borrega-Mouquinho Y, Sánchez-Gómez J, Fuentes-García JP, Collado-Mateo D, Villafaina S. Effects of high intensity interval training and moderate intensity training on stress, depression, anxiety, and resilience in healthy adults during COVID-19 confinement: a randomized controlled trial. Front Psychol. 2021;12:643069.
Link - Plag J, Schmidt-Hellinger P, Klippstein T, et al. Working out the worries: a randomized controlled trial of high intensity interval training in generalized anxiety disorder. J Anxiety Disord. 2020;76:102311.
Link
Personality Trait #3: Extraversion (The Energized Competitor)
Who you are:
You feel energized by other people and enjoy group effort. You’re social, expressive, and at your best when things feel fast-paced and alive.
If you’ve tried to force-feed yourself solo workouts in the past, you might have hated them. Or maybe you just found them boring.
You don’t need more discipline; you need more people.
Your best workout fit:
You need a workout that feels less like you’re performing drills and more like you’re at a party. You’ll thrive in a high-energy, social format that combines movement with social interaction.
You tend to do better with higher intensity — but the actual workout activity will be less important than the people, environment, and overall vibe. These are the factors that will primarily shape your experience and should be prioritized.
Research to support this
For people who score higher on extraversion, energetic, people-rich settings and higher-intensity sessions tend to feel more enjoyable.
- UCL study: Individuals higher in extraversion reported greater enjoyment of the highest-intensity sessions in the program, including intervals and a maximal test. Frontiers 2025 · UCL news
- Socially rich environments help: In a fitness club sample, a personality factor that includes extraversion predicted preferences for social aspects of the exercise environment such as interaction and encouragement. Acta Gymnica 2020
Show full references
- Ronca F, Tari B, Xu C, Burgess PW. Personality traits can predict which exercise intensities we enjoy most, and the magnitude of stress reduction experienced following a training programme. Frontiers in Psychology. 2025. Article · Correction
- UCL Press Office. Personality type can predict which forms of exercise people enjoy. 8 July 2025 (Tuesday). News
- Meira Jr CM, Gomes AC, Cattuzzo MT, Flores-Mendoza C, Tosini L, Massa M. Personality traits and preferred exercise environment of fitness club members. Acta Gymnica. 2020. PDF
Recommendations for success:
This is a list of workout options that you’re likely to thrive with. Choose one (or more) and plan out your next four weeks of activities (lock in dates, times, and locations).
Do this together with a friend — whether they’re going to join you, or just support your new venture.
Research to support this
Social presence and friendly competition can raise motivation and participation, which often aligns with what energizes extraverted people.
- Competitive social comparison boosts participation: In a randomized trial with nearly eight hundred adults, social comparison networks produced much higher class attendance than supportive formats. Prev Med Rep 2016
- People with a positive social orientation that includes extraversion tend to perform better when others are present (social facilitation). J Res Pers 2007
- When workouts create real connection, enjoyment rises: Personality can moderate the link between relatedness and enjoyment in physical activity. Psychol Sport Exerc 2022
Show full references
- Zhang J, Brackbill D, Yang S, Becker J, Herbert N, Centola D. Support or competition? How online social networks increase physical activity. Preventive Medicine Reports. 2016. Article
- Uziel L. Individual differences in the social facilitation effect: A review and meta-analysis. Journal of Research in Personality. 2007. Abstract
- Engels ES, Reimers AK, Pickel M, Freund PA. Personality traits moderate the relationships between psychological needs and enjoyment of physical activity. Psychology of Sport and Exercise. 2022. Abstract
If you want a fun way to kick things off, start a fitness bet or challenge with a group of friends. Don’t underestimate the power of a group chat.
Personality Trait #4: Agreeableness (The Harmonizer)
Who you are:
You’re pretty easy going.
You prefer cooperation to competition. Relationships, and the quality of those relationships, are what motivate you. Rivalries aren’t your thing.
Your best workout fit:
You’ll thrive with a workout format that feels supportive. The key for you is to involve other people that will be genuinely happy to see your progress.
Low-pressure, community-based formats where you can connect without feeling pushed or judged are your sweet spot.
Recommendations for success:
- Join a supportive online fitness community (check Facebook, Reddit, or any online community platform). Even if you just remain a silent observer, seeing that steady feed of support and collaborative effort will do wonders for your fitness journey.
- Start out with a beginner’s class for yoga or pilates, or try one of the walking / hiking groups in your area.
- Try these for a month, and then reflect on your experience.
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- If these options didn’t feel right for you, you might actually do better with the opposite approach. Sometimes people with agreeable personalities work best with someone who is high in conscientiousness. If you think this may be the case for you, consider working with a friend or personal trainer who can balance things out with a little more structure and organization.
Agreeable personalities often struggle with adhering to workout plans not because they’re lazy, but because they find it difficult to prioritize their own needs. We see this most commonly with our clients who are busy moms or doctors who are used to taking care of everyone else around them.
If this describes you, consider this: You can’t fill anyone else’s cup if yours is empty.
Remind yourself that there is nothing selfish about putting aside the time to take care of yourself. In fact, it’s the best thing you can do for the people you care about.
Personality Trait #5: Openness (The Curious Explorer)
Who you are:
Novelty fuels you. Routine drains you.
You’re instinctively drawn to variety, new experiences, and continuous learning.
Research to support this
People higher in Openness tend to seek out novelty and variety, especially in the “actions” or adventurousness facet, and they are more receptive to learning and new ideas.
- Openness is characterized by a tendency to seek out new experiences and explore new ideas and sensations. Frontiers in Neuroscience 2023
- Facet detail: the actions or adventurousness facet reflects actively seeking novel experiences and variety. Frontiers in Psychology 2021
- Cognitive model: Openness reflects motivated cognitive exploration, supporting curiosity and ongoing learning. Journal of Personality 2005
Show full references
- Abu Raya M, Ogunyemi D, Broder J, et al. The neurobiology of openness as a personality trait. Frontiers in Neuroscience. 2023. Article
- Yap SCY, Wang X, Tong EMW. Associations Between Openness Facets, Prejudice, and Tolerance. Frontiers in Psychology. 2021. Article
- DeYoung CG, Peterson JB, Higgins DM. Sources of openness or intellect. Journal of Personality. 2005. PubMed
However, a surface-level understanding of your personality might overlook a key feature:
When you encounter a domain that truly captures your interest, you can slip into a deep, sometimes obsessive, focus. Suddenly, you discover endless puzzles – an “infinite game” – within this single area, and it provides all the novelty you crave.
Psychologists call this absorption (a sub‑facet of Openness). While it’s important to ensure such interests don’t consume your entire life, it’s also one of your most rewarding experiences and the state in which you produce your best work.
Research to support this
Absorption describes being fully immersed and focused. It is closely related to Openness and helps explain why highly open people can lock in deeply on skills they care about.
- Classic evidence: absorption is related to the imaginative involvement facets of Openness. J Pers Soc Psychol 1991
- Definition: absorption reflects an individual’s capacity to become fully engaged in sensory and imaginative experiences with mood and behavioral effects. Mind–Body Interactions 2009
- Background: the absorption construct and its measurement are long standing in personality science. J Abnorm Psychol 1974
Show full references
- Glisky ML, Tataryn DJ, Tobias BA, Kihlstrom JF, McConkey KM. Absorption, Openness to Experience, and Hypnotizability. Journal of Personality and Social Psychology. 1991. PubMed
- Smith JC, et al. Absorption: An individual difference to consider in mind–body interventions. Advances in Mind–Body Medicine. 2009. Article
- Tellegen A, Atkinson G. Openness to absorbing and self altering experiences. Journal of Abnormal Psychology. 1974. PubMed
Your best workout fit:
You need a workout style that allows you to continuously evolve. You thrive when consistently learning new skills or refining different techniques.
Research to support this
People stick with exercise longer when the environment supports core psychological needs such as competence, autonomy, and novelty. Learning new skills and having meaningful choice fosters intrinsic motivation and long-term participation.
- Systematic review: Self-Determination Theory variables predict exercise adherence. Teixeira et al., 2012, IJBNPA.
- Evidence that supporting a need for novelty strengthens autonomous motivation and intentions to be active. González-Cutre et al., 2020, Front Psychol.
- Concept paper with applied implications: adding novelty can increase enjoyment and adherence. Lakicevic et al., 2020, Front Psychol.
There isn’t a single definitive workout style that suits you.
Some people with your personality type are drawn to a consistent yoga practice, endlessly striving to master new poses. Others discover a passion for jiu-jitsu, fascinated by the infinite combinations of setups and submissions that arise in every match.
So my advice to you is different. I’m not going to recommend a specific workout style that may or may not click for you. Instead, I’ll encourage you to begin your own journey of exploration.
At first, you should sample a wide variety of workout styles – including some that you could never imagine yourself getting into. Eventually, you will find one discipline that hooks you.
Research to support this
Programs that support autonomy, competence, and novelty are linked with more enjoyment and better adherence. Feeling skilled and getting fresh challenges help people stay engaged.
- Self determination review: autonomous motivation and competence satisfaction consistently predict exercise participation and longer term adherence. IJBNPA 2012
- Variety as a motivational experience: perceived variety prospectively predicts positive affect and vitality in exercise, above and beyond basic needs. Psychology and Health 2014
- Novelty as a candidate need: satisfying the need for novelty relates to greater intrinsic motivation and vitality in physical activity contexts. Pers Individ Dif 2016
Show full references
- Teixeira PJ, Carraça EV, Markland D, Silva MN, Ryan RM. Exercise, physical activity, and self determination theory. IJBNPA. 2012. Article
- Sylvester BD, Standage M, Dowd AJ, et al. Perceived variety, psychological needs, and exercise related well being. Psychology and Health. 2014. PDF
- González Cutre D, Sicilia Á, Sierra Rodríguez AC, Ferriz R. Understanding the need for novelty from the perspective of self determination theory. Personality and Individual Differences. 2016. PDF
This won’t necessarily be the activity you naturally excel at. Rather, it will be the one that shows up in your daydreams unannounced. You’ll envision a clear path for progression and find yourself brainstorming how to tackle your next session.
Recommendations for success:
- Map Out Your Exploration Phase
- Fill your calendar for the next month with 12 distinct physical activities (4 weeks, 3 activities per week). Week one might include boxing on Monday, rock climbing on Wednesday, and aerial yoga on Friday. The specific activities don’t matter; simply identify what’s available locally, choose 12, and schedule the day, time, and location for each.
- Fill your calendar for the next month with 12 distinct physical activities (4 weeks, 3 activities per week). Week one might include boxing on Monday, rock climbing on Wednesday, and aerial yoga on Friday. The specific activities don’t matter; simply identify what’s available locally, choose 12, and schedule the day, time, and location for each.
- Embrace the Exploration
- During this 4-week period, your only task is to attend each scheduled activity. There’s no pressure or stress; simply enjoy these experiences with a healthy dose of curiosity.
- During this 4-week period, your only task is to attend each scheduled activity. There’s no pressure or stress; simply enjoy these experiences with a healthy dose of curiosity.
- Deep Dive or Continued Exploration:
- After completing the exploration phase, reflect honestly on your experience. Did any of the activities spark a genuine interest, or give you an itch?
- If yes, commit to spending the next four weeks diving deeper into activity.
- If not, plan another exploration phase with 12 new activities. Don’t stress or force yourself into something you’ll dread. You’ll recognize the feeling when your brain is captivated by an activity. You’ll know when it’s worth diving in.
- After completing the exploration phase, reflect honestly on your experience. Did any of the activities spark a genuine interest, or give you an itch?
When you find that first activity that “hooks” you, it might not be because of the activity itself. Instead, your passion might be ignited by how someone else breaks it down and explains it. With that in mind, you should seek out people who exhibit a genuine passion for the disciplines you want to explore.
Research to support this
How a coach or instructor interacts with you matters. Autonomy supportive and need supportive guidance is linked with better motivation, emotional health, and follow up activity.
- Systematic review: across many studies, need support and autonomous motivation are associated with better exercise participation and maintenance. IJBNPA 2012
- Cluster randomized trial: an SDT based counseling approach improved emotional health and supported the process model from advisor autonomy support to needs, motivation, and follow up activity. IJBNPA 2014
Two Key Takeaways
For Busy Professionals:
Stop blaming yourself for not sticking to a plan that was never built for you.
Take a free Big Five personality quiz online. It takes 5 minutes. Then use that insight to choose workouts that play to your strengths. Fitness gets way easier when it actually feels good.
For Personal Trainers:
Don’t neglect the “personal” aspect of personal training. You may have two clients with the same end goal. But the best plan to get each one there may vary wildly.
Same destination. Different routes.
Final Thought
The most well-designed and scientifically sound fitness plan is completely useless for someone who simply isn’t going to stick to it.
Stop trying to figure out the “best” fitness plan.
Find which plan is best for you.
Discover Your Fitness Personality
Take the Fit2Go Fitness Personality Quiz to discover your dominant personality trait and ideal workout style.
Frequently asked questions
1How do I find my fitness personality type quickly?
Take the free Fit2Go Personality Quiz. It uses the 20 item Mini IPIP Big Five inventory, a validated short form in the public domain. Results stay in your browser. Start the quiz
2Does matching workouts to personality help people stick with exercise?
A 2025 study from UCL in Frontiers in Psychology reported links between Big Five traits and exercise enjoyment and engagement. Extroversion aligned with higher intensity social formats. Higher neuroticism aligned with short private sessions. Tailoring can improve engagement. Read the study
3What if my quiz results show a blend of traits?
Start with the plan for your highest trait and borrow one action from the next highest. Treat personality as a lever to increase enjoyment and confidence, not a label.
4What is the minimum effective workout to start building consistency?
Aim for 150 minutes of moderate activity per week or 75 minutes vigorous, plus two days of muscle strengthening. You can split the minutes into shorter sessions across the week. CDC guidelines
5How long does it take for a new exercise routine to feel automatic?
Real world data suggest a median of about 66 days, with wide variation from 18 to 254 days. Missing one day did not significantly affect habit formation. UCL summary
6Is walking enough?
Yes. Brisk walking counts as moderate activity and can meet the 150 minute target when spread through the week. Add two days of muscle strengthening for best results. WHO guidance
7Should I prioritize cardio or strength at the start?
Do both. Hit weekly aerobic totals and include at least two days of muscle strengthening that cover major muscle groups. These can be home sessions. CDC guidelines
8I missed a week. How do I get back on track?
Resume with your smallest reliable session and rebook the next four weeks now. Evidence shows an occasional miss does not derail habit formation. Evidence overview
