For many people, finding the motivation to exercise can feel like chasing a moving target. But according to a new study published in Frontiers in Psychology, the key to consistent workouts may lie in aligning exercise routines with personality types.

Researchers from University College London found that different personality traits are linked to preferences for specific types of exercise. Understanding these connections could help more people stick with physical activity by making it more enjoyable from the start.

The study revealed that extroverted individuals tend to gravitate toward high-intensity, social workouts such as team sports or group fitness classes. In contrast, people scoring high on neuroticism, a trait associated with emotional instability and anxiety, preferred private, low-pressure exercise routines—often done alone and with regular breaks.

“Personality determines which intensities and forms of exercise we’re attracted to,” said Flaminia Ronca, the study’s co-lead author and an associate professor of exercise science. “If we can understand that, we can help people take the first step toward being more active.”

People high in conscientiousness, known for being disciplined and organized, were more likely to maintain a balanced fitness routine. Ronca suggests this is likely because they’re more driven by health benefits, even if the activity itself isn’t immediately enjoyable.

This approach could be a game-changer. Globally, just 22.5 per cent of adults and 19 per cent of teens meet the World Health Organization’s recommendation of at least 150 minutes of moderate physical activity per week. A more tailored strategy could encourage higher participation.

Angelina Sutin, a professor at Florida State University who studies the link between personality and health (but was not involved in the study), agrees. She points out that standard advice often ignores individual preferences.

“We tend to tell everyone the same thing, like ‘High-intensity workouts are good for you, so just do them,’” Sutin said. “But for someone high in neuroticism, that advice doesn’t stick—and we know that even lower-intensity exercise can offer real benefits.”

The study also found that personality traits interact. Someone might score high in both neuroticism and conscientiousness, meaning they might feel anxious about working out but still push through because they know it’s beneficial.

To explore these dynamics, the research team had 132 participants aged 25 to 51 fill out a personality questionnaire based on the well-known Big Five traits: extroversion, neuroticism, agreeableness, openness, and conscientiousness.

Participants were then assigned to one of two eight-week programs. One group followed a cycling and strength-training plan, while the other did 10 minutes of stretching per week. Of the initial group, 86 participants completed both the pre- and post-study evaluations.

Although all participants who completed the more rigorous program showed improvements in fitness, their enjoyment levels varied significantly depending on their personalities. Extroverts reported enjoying the lab-based, high-energy workouts, while neurotic individuals favored lighter, home-based routines.

Interestingly, those with higher neuroticism also saw the largest reduction in self-reported stress after completing the program.

“Those who would benefit the most from stress reduction were actually the ones who showed the greatest improvements,” Ronca noted. “That’s a powerful message.”

Co-lead researcher Paul Burgess, a neuroscience professor at UCL, emphasized that behaviors linked to personality stem largely from how our brains are wired; what we notice, how we react, and what we retain.

Both Ronca and Burgess hope their findings help reshape how people view exercise. Instead of promoting only traditional or competitive formats, they suggest that diverse, personalized options could be the key to long-term success.

“There’s a danger in pushing competitive sports as the default,” Burgess said. “Not everyone thrives in that environment; some find it stressful. Matching workouts to personalities might be a better way forward.”

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