A new study from the University College London (UCL) offers a surprising solution for anyone struggling with motivation to work out: match your workout to your personality. According to the researchers, tailoring your training style just like you might personalise your diet or medical treatment could significantly improve your chances of sticking with it and even enhance your mental wellbeing.

The Study: Personality Meets Physical Activity

Participants in the study were assessed at the beginning and end of the trial period through a range of physical fitness tests—like cardiovascular endurance (VO₂ max), muscle strength, and balance. They also completed personality questionnaires based on the widely recognised Big Five model, which includes:

• Extraversion (sociability and desire for stimulation)

• Agreeableness (empathy, cooperation)

• Conscientiousness (motivation, planning, and self-discipline)

• Neuroticism (tendency towards stress or negative emotions)

• Openness (curiosity, creativity, and willingness to try new things)

The Findings: One Workout Doesn’t Fit All

The research revealed a clear connection between personality traits and the types of workouts participants both preferred and maintained.

For example, extraverted participants gravitated towards high-intensity, short-duration workouts like HIIT (High-Intensity Interval Training) one minute of intense cycling followed by 30 seconds of rest. The fast pace, physical challenge, and immediate sense of accomplishment suited those who crave dynamic and stimulating environments.

On the flip side, those with high levels of neuroticism people more prone to stress, anxiety, or emotional sensitivity tended to prefer simple, low-pressure workouts without performance metrics like heart rate or calories burned. Interestingly, this group showed the greatest reduction in stress by the end of the program, even though stress levels were similar across all participants at the start.

Discipline Over Desire? Not Quite

Conscientious individuals those known for their self-discipline and goal orientation weren’t always enthusiastic about their workouts, but they consistently completed them. Their motivation seemed to stem from a desire to meet health goals and a personal sense of commitment.

However, the researchers emphasised that enjoyment not just discipline is the strongest predictor of long-term consistency. The more aligned a workout feels with your personality and preferences, the more likely you are to keep doing it.

Quiet Workouts for Quiet Minds

What about those who experience anxiety or dislike noisy environments? While the study wasn’t designed to recommend specific exercises, participants with high neuroticism scores often chose private, low-key sessions without tracking metrics. Many completed simple bodyweight strength workouts (push-ups, squats, lunges) once a week, which effectively built core strength without needing any equipment.

The Takeaway

The researchers’ message is simple:
Choose a workout that feels safe, enjoyable, and right for you whether at home or outdoors. Enjoyment is the key to consistency and better fitness.