Have you ever wondered why some people start an exercise program and stick with it while others quit along the way? Why are some people very passionate about their exercise routines while others cannot find the motivation to exercise? The truth is, you are more likely to succeed if you perform exercises suitable for your personality type. So, are you performing the right exercises for your personality type?

A Friend’s Testimonial

Recently, a very close friend in her mid-forties took up boxing. I knew she had found the perfect as soon as I saw the video of her first boxing session. Just last week, she called me and wondered why she had never thought about boxing before. She described how alive and how much better she felt. In her words, “I feel and look better than I ever have. I look in the mirror, and I love what I see”. Unfortunately, my friend can no longer train at her gym due to an upsurge in COVID-19 cases. However, not wanting to give up boxing, she arranged for private boxing sessions at home. After years of trying different exercises, she found one that ignited her passion.

What caused the click for my friend? What if I told you that you could get to that point too if you are performing the right exercises for your personality type? Yes, there may be several explanations for why we click with certain physical activities. However, one of the most significant predictors of exercise success is exercising for our personality type. Depending on your personality type, some exercises will flow naturally for you while others won’t.

What are the right exercises for you?

Sticking to an exercise program that you enjoy is better than trudging through one that you dislike.  Most people who exercise regularly have a “go-to” routine that they perform with no dread. Those are the exercises that will get you past drag days. Drag days are days when you feel unmotivated to exercise. On those days, you should do your “go-to” exercises – the ones that are ideally suited to your personality. On days when you feel very motivated, you can add variety for a well-rounded exercise experience.

People often ask me what exercises I recommend for them. And here is my answer. The right exercise for you is the one you enjoy doing and that you are likely to stick with long-term. My exercise program is relatively straightforward, or so I thought. I used to recommend it to others, assuming it should be equally simple for everyone. However, I soon realized that this was not the case. Therefore, I started paying attention to what made some people successful at exercising while others struggle.

Before I go any further, let me clear up a few things. First, are you struggling with making exercise part of your healthy lifestyle? Don’t give up! I promise you that there is some exercise or activity out there for you to stay active. Secondly, do you have the right mindset towards exercise? Often, what we need is a simple mindset change towards exercise. And finally, are you performing the right exercises for your personality type? Understanding your personality type can help you find the perfect exercises for you.

Understanding your Personality

The most commonly accepted personality model in use today is “The Big Five.” Combining these five personality dimensions can accurately describe a person’s personality and predict their behavior and success in life quite well. “The Big Five” includes Extraversion, Agreeableness, Openness, Conscientiousness, and Neuroticism.

To learn more about The Big Five and to determine your personality type, take the test here. I took the test and shared my results here. The dimension that most people can readily identify with is extraversion. So let’s look closely at extraversion and how it relates to exercise.

EXTROVERTS	INTROVERTS
BEING ALONE DRAINS THEIR ENERGY	GAIN ENERGY WHILE SPENDING TIME ALONE
RECHARGED BY SPENDING TIME WITH OTHERS	TEND TO TIRE FROM SOCIAL INTERACTIONS
SOCIABLE	INTROSPECTIVE
SOCIALLY CONFIDENT	OFTEN, BUT NOT ALWAYS, LACKING IN SOCIAL CONFIDENCE
TALKATIVE	QUIET
ENERGETIC	LAID BACK
ASSERTIVE	RESERVED

Exercise Recommendations for Introverts

1) Running

Running is a great way for introverts to spend time alone and reclaim their energy. Introverts can also run in small groups. It is not that introverts do not like people; they just do not care for unnecessary chatter. Since they are not required to talk while running, many introverts do well in a small group.

2) Walking

Walking is great for introverts because it is an exercise they can do alone. They can use this time to process their thoughts. They can also walk with a friend since most do well in a one-on-one situation. Introverts do not usually mind the chatter when it is with a close friend. In fact, they value this one-on-one time much more than extroverts do.

3) Yoga

Yoga enables introverts to still their mind while focusing on themselves. This self-awareness is integral to how the introvert’s brain functions. Yoga can be done alone or in a small group. Again, chit-chat is not necessary during Yoga, so the introvert feels comfortable in this setting.

4) Pilates and Barre

Introverts thrive on experiences. With Pilates and Barre, there is a focus on breath and tiny movements. While extroverts may find this “non-movement” boring and low energy, the introvert enjoys focusing on good form and the mind-body connection.

5) Strength training

During strength training, introverts can focus on their form and technique. Anything that directs the introvert’s energy inwards rather than outwards helps replenish their energy and causes them to feel more grounded.

6) Meditative exercises like Tai chi or Qigong

These exercises involve coordinating one’s posture with movement, breathing, and meditation. The introvert can maintain their balance and energy with these meditative exercises.

Additional Tips for Introverts

Having worked with many introverts, and as an introvert myself, here are a few additional valuable tips:

1) Plan your exercise program

The introvert’s brain is great at analyzing, planning, and executing. Think about the exercises you are considering. Do some research to find out if a particular exercise is good for you. As part of your research, determine how many minutes of daily exercise you will need to succeed. Then, map out your result even from the beginning.

2) Aim for shorter workouts

To avoid overstimulation, aim for shorter workouts, especially when you are in a group. However, you can exercise for as long as you need to if you are alone.

3) Take time to wind down after an intense exercise

The cool-down period is more than a cool-down for introverts. Use this time to clear your brain and make sure that your energy is balanced.

4) Exercise in a small group

Find smaller groups to exercise with if you want to exercise in a group. Bring a friend along and focus on your friend rather than the whole group. Focusing on your friend prevents the dissipation of your energy to the entire group.

5) Exercise at home

The gym environment may be overstimulating to some introverts. External stimulation can be minimized when you exercise at home. At home, you can direct all your energy inwards.

6) Don’t be afraid to engage in sports

As an introvert, you can still engage in sporting activities. Most introverts prefer solo sports, where they are judged individually, to team sports. You can try sports like golf, tennis, rowing, boxing, etc.

7) Wear your headphones

Wear your headphones if you are exercising at the gym or in a group. Wearing your headphones is a way to reduce external noise and conserve your energy. It is also a polite way to let people know that you are not interested in unnecessary chit-chat at this time.

Exercise Recommendations for Extroverts

1) Group fitness classes

Extroverts do well in group fitness classes, particularly high-energy ones, like HIIT and Boot Camp classes. The extrovert’s energy is a good fit for these high-energy group fitness classes.

2) Dance classes

Extroverts feed off the energy of the group in dance classes such as Zumba and Jazzercise. In addition to getting a good fitness workout, the extrovert can recharge their energy by spending this time with others.

3) CrossFit

CrossFit promotes effective workouts, lifestyle changes, and community. Friendly competition is highly encouraged as exercisers bond and support one another. Extroverts thrive well in these forms of communal environments. Moreover, many CrossFit classes ban the use of headphones, and this promotes interaction between participants.

4) Running

Extroverts enjoy running too, especially when they are a member of a running club. As members of a running club, extroverts can replenish their energy by interacting with other group members.

5) Fitness meet-ups

Fitness meet-ups are getting increasingly popular. People who are interested in a particular activity meet up with others with similar interests. Some typical activities people meet up for are hiking and outdoor Yoga. Since extroverts enjoy meeting new people, this is a great way to satisfy their need for social connection while getting fit.

6) Free weight training at the gym

Extroverts thrive well in the free weight area (dumbbells, barbells, etc.). They can walk around this area and socialize with others while lifting weights.

Additional Tips for Extroverts

1) Work out in a group

Group exercises help you get fit while replenishing your energy. It also helps you maintain balance. Look for groups engaged in high-energy classes. Arrive before class and plan to stay after the class to socialize with others.

2) Join a gym

Even if you don’t have workout buddies, working out with others is beneficial. You can still feed off of the crowd’s energy, and you have a higher chance of making new friends at the gym.

3) Participate in team sports

The camaraderie of being a team member does a lot to keep the extrovert grounded. Some team sports to consider are basketball, volleyball, soccer, etc.

4) Find a cause

Participate in community causes or charity events that promote fitness, such as 5-mile walks. The extrovert’s brain likes community and activities done for a great cause.

5) Perform high-intensity exercises regularly

Most extroverts enjoy high-intensity workouts. And the more you enjoy your exercise routine, the more likely you are to stick with it.

6) Utilize music

Listen to loud, fast-paced music while exercising. This will amp up your energy and produce a feeling of enjoyment and satisfaction.

7) Find an instructor with high energy

Extroverts are more likely to do well when they have an extroverted instructor who gives off high energy. Find highly interactive instructors to coach you through an intense exercise class.

Conclusion

Back to my original question: Are you performing the right exercises for your personality type? Whether you are an introvert or extrovert, performing the right exercises for your personality type creates increased enjoyment and energy levels. Moreover, performing the right exercises for your personality type helps you stick with your exercise routine long-term. And being able to exercise regularly will help you maintain a healthy lifestyle.

That being said, these recommendations, though generally valid, are not set in stone. I am an example. I am a “through and through” introvert, and I do like to exercise alone. But I also enjoy group fitness classes and being a group fitness instructor. To buttress my point, I also love high-intensity and high-energy classes and dance classes, including Zumba. Additionally, I absolutely enjoy fitness meet-ups, socializing, and finding out what others are doing to stay healthy and fit. Most notably, I don’t mind chatter when it is about health, fitness, and wellness.

Of course, like most things in life, there is no one-size-fits-all. Therefore, don’t conform to stereotypes. Whether you are an introvert or extrovert, step out of your comfort zone from time to time and try new things. Whatever the outcome, you gained an experience; and life is all about experiences.

So, what is your personality type, and what exercises do you enjoy doing?  Are you performing the right exercises for your personality type? Do the recommendations above fit your personality type? Please share your comments below.

Yours in health and fitness,

Doctor Abi