Do you prefer solo runs with headphones or high-intensity group workouts? Do you exercise for health, looks, or social connection? A new study suggests that your personality might hold the answer—not only to which workouts you’ll enjoy most, but also to how effectively you’ll stick to them and benefit from them, both physically and mentally.
Published in Frontiers in Psychology, the research explores how the Big Five personality traits—extraversion, agreeableness, neuroticism, openness to experience, and conscientiousness—relate to physical fitness, exercise preferences, and stress reduction. The findings show that aligning fitness programs with personality traits can significantly improve consistency, enjoyment, and emotional well-being.
🧠 Personality: The Missing Link in Fitness Planning?
According to lead author Flaminia Ronca, a professor at University College London (UCL), understanding both our own personalities and those of our clients or patients may be key to making personalized, sustainable fitness recommendations.
The study involved healthy participants who volunteered via online platforms. Some were randomly assigned an 8-week home training plan combining cardio (stationary cycling) and strength training, while a control group maintained their regular lifestyle. Researchers tracked various metrics: baseline fitness, VO₂ max (a key indicator of aerobic capacity), muscle mass, stress levels, and enjoyment of different exercise intensities. These were analyzed alongside each participant’s personality profile.
💥 Extroverts Thrive on Intensity
Participants high in extraversion—sociable, energetic individuals who thrive in stimulating environments—started out fitter than their peers. They showed higher VO₂ max scores, more power output on cycling tests, and better tolerance for exertion. Most notably, they enjoyed high-intensity sessions, such as HIIT, especially when done in group settings.
Meanwhile, those high in conscientiousness—disciplined, goal-oriented individuals—were more likely to stick to their workout plans, train regularly, and perform well in physical tests like planks and push-ups. They also tended to have lower body fat percentages.
No surprises here: responsibility and self-discipline are strongly linked with the ability to form and maintain healthy long-term habits.
🌱 Not All Traits Predict Performance
Interestingly, the trait of openness to experience—associated with creativity and curiosity—did not correlate with better fitness or enjoyment of intense workouts. In fact, individuals high in this trait tended to enjoy demanding sessions less.
Agreeableness, too, showed no clear relationship with exercise habits or outcomes, aligning with previous research.
😟 Neurotic but Thriving? The Paradox of Anxiety
Perhaps the most surprising results came from participants high in neuroticism—people who are more prone to stress, anxiety, and emotional instability. They didn’t start off with worse physical condition, but they recovered more slowly from physical exertion.
This group preferred short, low-intensity sessions, especially when done alone and unobserved. You might expect them to quit early, but they didn’t. And although they didn’t show the biggest physical gains, they experienced the greatest emotional improvements—specifically, a significant reduction in perceived stress.
According to co-author Paul W. Burgess, professor at UCL’s Institute of Cognitive Neuroscience, exercise may stimulate the same regions of the brain involved in problem-solving and emotional regulation. In previous neuroimaging studies, those prefrontal cortex areas showed similar activation during both cognitive therapy and physical activity. This may explain why anxious individuals benefit emotionally even if they don’t push themselves to their physical limits.
“Even if it’s not always enjoyable for them, people high in neuroticism may actually need exercise more than anyone else,” says Burgess.
🎯 Personalized Fitness: More Than a Trend
The researchers emphasize that this isn’t about putting people into boxes or assigning a specific sport to each trait. Rather, it’s about creating tailored environments and routines that increase the chances of success—especially for beginners or sedentary individuals.
“A perfect fitness plan is useless if someone quits after six weeks,” notes Ronca. “Enjoyment is key to forming lasting habits.”
The ultimate takeaway? Self-awareness leads to better results. Understanding our preferences, tendencies, and limitations can help us build routines that not only work—but stick.
⚖️ What About Nature vs. Nurture?
Sport psychologist José Carrascosa, founder of the consultancy Saber Competir, agrees the study is valuable but offers a nuanced view.
He points out that traits like personality and athletic ability have a genetic component, but they are shaped heavily by environment and experience. Just as Lionel Messi may have shown talent as a toddler, it was his training, support system, and persistence that made him a legend—not raw potential alone.
“Talent without the right context doesn’t go far. And personality isn’t a fixed destiny—it’s just a starting point,” Carrascosa explains.
He also notes that tailoring mental coaching to an athlete’s psychological profile can be as important as physical training. For example, a young athlete with high neuroticism might need help managing team-related anxiety, while a highly extroverted and impulsive player might require discipline and focus.
🧩 Final Thoughts: Know Yourself, Move Smarter
So, what’s the bottom line?
There’s no one-size-fits-all workout. What energizes one person might drain another. Some people need the buzz of a fitness class, others thrive in solitude. Extroverts may crave challenge and company, while anxious personalities might just need a quiet walk to feel better.
Matching exercise to personality isn’t about labeling—it’s about listening. To your body, your mind, and your preferences. Because the best workout isn’t the one that burns the most calories—it’s the one you’ll actually come back to tomorrow.