Personality & exercise doesn’t seem to have any similarities on the surface, but underneath, there are so many factors that connect these two things. Personality can determine how much you enjoy your workouts, how long your workouts should be, how likely you are to stick to a program, and so much more. Personality is what makes you, you. It is how you like to present yourself and how you choose to perceive yourself. So a workout that doesn’t align with your personality, is going against what you would normally choose to do.

There are several different personality types, but today, I am going to refer to the True Colors personality quiz. We will outline what each group of personality types means and how this might influence the training style that best suits you.

Personality Types

The True Colors quiz assigns you into one of four color groups; blue, green, gold, or orange, based on how important you rank groups of words to your life or thought process.

Blue:

Strengths: listening, empathy, understanding, creativity

Needs: kindness, sensitivity, genuineness

Values: family/relationships, spirituality, the little things

Joys: family, doing for others, being understood

Green:

Strengths: thinking, analyzing, research

Needs: process time, respect for intelligence, autonomy

Values: independence, facts and data, intelligence, sarcasm

Joys: thinking, analyzing, sarcasm, having the answers

Gold:

Strengths: organization, planning, reliability

Needs: structure, planning, gradual introduction to change, control

Values: structure, loyalty, honesty

Joys: structure, planning, task accomplishment (check list)

Orange:

Strengths: free thinking, can make anything fun, high energy, visionary

Needs: unstructured environments, freedom, fun

Values: freedom, activity, adventure

Joys: doing, creating, making things happen, having fun

So as you can see, each color has specific things that are important to them. Start to brainstorm ways this might transfer to exercise. If your True Color is Orange, you might not do well in a rigid, phase-by-phase program because it is too structured. If your True Color is Gold, you might do really well with this type of program!

Exercise Guidelines based on your PERSONALITY

Now let's get into some common ways you can structure your program to fit your personality type. Now, take this with a grain of salt. You might be split evenly down the middle of two different colors. You know you best so if you know you won’t do well with one of the guidelines, scrap it! These are just guidelines, they are not rules that you must follow to be successful in the gym! These guidelines are solely based on personality and do not take goals into account. If you want to enter a bodybuilding competition, your personality doesn’t mean crap when it comes to your workout plan! These guidelines are best for someone who wants to enjoy their workouts again or for someone who is trying to build habits of staying active, not someone who has a strict deadline or specific physique or performance goals. And, one more disclaimer: these guidelines are not supported by research or facts. They are simply my take on how personality and exercise can be intertwined. These guidelines may or may not work for you and you may end up taking bits and pieces from each personality category! I simply hope to offer a different approach to your exercise goals or habits so you can find what works best for you! Okay, let's get into some tips on how to structure your program!

Blue:

How often should you workout?

3-5 days/week: You value family time, relationships, and doing things for other people. You might not feel as fulfilled by working out 6 days a week with a rigid schedule. If you are not currently active, start with 2-3 days a week so you still have time to spend time with your friends and family!

How long should your workouts be?

30-60 minutes. Once again, you value time with your loved ones! Being in the gym for 2 hours is going to drain you or make you feel like you are missing out. Start with quicker workouts and go from there!

How often should you switch up your gym program?

Relatively often; every 3-6 weeks. It is good to have a program that repeats for a period of time so you can build strength within those same exercise, set, and rep schemes. With that being said, you still value creativity! If you like making creative workouts and using your creativity to write yourself a program, do it! While switching up exercises every week isn’t going to build optimal results, you can still loop your passions into your workouts.

Are you likely to stick to a workout program? Do you struggle sticking to a workout program?

You may or may not struggle with sticking to a workout plan. If you are working with a trainer or partner who doesn’t listen to your struggles or doesn’t take them into consideration, then you might have some issues sticking to a program. If you don’t feel supported or listened to when working with a coach, there is a good chance you won’t stick with them (most people wouldn’t). Your personality does not inherently determine whether or not you struggle to stick to a workout program unless it is taking time away from things you value more (like family, your spirituality, etc)

Do you need to know what to expect going into the gym?

If your working with a trainer, you typically would not need to know before-hand what you are doing. But, if you are working out alone, you might be able to create a workout on the fly, but you would still benefit from planning ahead of time! Since you are really creative, you shouldn’t have a problem coming up with alternative exercises to do when a machine is taken or making up an interesting workout as you go. But the trainer in me says have a plan.

Should you workout from home, at the gym, with buddy, alone, in a group fitness class?

You would most likely thrive in a group fitness setting or working out with a partner since you value relationships and family. While you might enjoy working out with a friend or family member, it might not always be the best option for you if you tend to get side-tracked easily. You should aim to stay focused while working out so if you really want to get a good gym session in, working out alone might be better!

Would you work better with a trainer or instructor?

If you found the right trainer, you would work extremely well with a trainer. While this isn’t necessary for you to be successful in the gym, it could be very valuable to you. Having a trainer that gets you or just makes you feel seen and heard, could make exercise more relationship-based for you which could help you stick to it. Since you value being understood and building and maintaining relationships, a trainer could be a good way for you to find more value in working out. Then instead of dreading your workouts, you could look forward to working with a trainer who understands your goals and knows exactly how to push you!

Do you need to know why you are doing a certain exercise?

You would most likely not need to know the in-depth, science-backed reasoning behind your workouts. Since you value more emotional feelings, you would probably be okay if you never got an explanation. 

How much motivation do you need?

You aren’t someone who needs a TON of motivation, but everyone needs a little. If anything, you need motivation that is internal, rather than external. So when searching for a reason to stay motivated, look inside, and try to find a reason that is derived from within, rather than an external goal or aspect of yourself you are trying to change.

How much can you push yourself?

How hard you push yourself will most likely change on a day-to-day basis. Listening to your body and giving yourself grace should be something you maintain and focus on throughout your fitness journey. It is still important to push yourself which will boost your confidence and make you more resilient in the future!

Green:

How often should you workout?

4-6 days/week: You value independence and autonomy, so using your gym time as a way to give yourself your me-time and feel like you are in control is a great technique to use. Working out more often than not will also keep you in a routine, which likely works well for you.

How long should your workouts be?

60 minutes. You could go longer, you could go shorter. But generally, a 60 minute workout is just enough time for you to leave feeling accomplished. It also gives you enough time to check off all of the boxes of your fitness that you would likely feel the need to do in order to get a good workout in.

How often should you switch up your gym program?

Not very often. A minimum of 4 weeks, a maximum of 8-10 weeks. Since you value research and data, you really value a good program that is tailored to you and your needs. Since you typically should stick to a program for at least 4-6 weeks, as long as you are progressively overloading, you will see the results you need to keep going. You typically don’t need constant new stimuli to keep you going, you just need to know that is going to work.

Are you likely to stick to a workout program? Do you struggle sticking to a workout program?

You are likely to stick to a workout program. Sticking to a program is most likely not difficult for you, but it is getting into the routine of following one, and getting used to that new routine that is hard. But once you have your routine down pat, it should be fairly simple for you to stick to a routine (as long as it is tailored to your schedule & needs).

Do you need to know what to expect going into the gym?

You should head into the gym with a decent plan in mind. You aren’t someone who can just “wing it”. You need a plan and a reason for doing the plan. If you try to wing a workout, you will likely not be able to find a reason or point to doing it and will either half-ass it or give up halfway through because you don’t see the value in it.

Should you workout from home, at the gym, with buddy, alone, in a group fitness class?

You would most likely have the best workouts when it is just you. Having a buddy or going to a class won’t be your optimal scene to workout just because you like your independence, and you like to do your own thing. Working out with a buddy leaves room for them wanting to switch up the workout and going to a class means you can’t control the exercises you are doing. It doesn’t mean these options won't work for you, it just means that your would probably enjoy your workout more if you can plan it & execute it, exactly how you like.

Would you work better with a trainer or instructor?

To say that you would work BETTER with a trainer would be discrediting you a little bit. You truthfully would work just as well alone as you would with a trainer. An exception to this would be if you have zero time to research or plan your workouts or if you have absolutely no interest in creating your own workout plan. If that is the case, working with a trainer would work really well for you. The trainer you work with would have to know their shit & they would need to be able to back up their workouts with real evidence for making you do them. They also should have a similar personality to you, because you love to be sarcastic, so you can’t have an ultra-sensitive trainer taking that to heart!

Do you need to know why you are doing a certain exercise?

Yes, absolutely yes. Once again, you need plan with reasoning behind it. If you go to do an exercise with no knowledge of why you are doing it, you will find it pointless. You need to know why you are performing an exercise and how it is going to help you reach your goals. Doing a pointless go-with-the-flow workout will not work well for you because you need the fact & the data behind why a workout is going to work for you.

How much motivation do you need?

You will likely get all the motivation you need from yourself. This goes back to the “why” behind your workouts. If you know why you are starting your fitness journey (or continuing it), then you will be able to justify going & getting the darn thing done. As long as you know how long it will take and how you are going to reach your goal, you should be able to maintain decent motivation. 

How much can you push yourself?

You will likely be able to push yourself pretty hard. You are not one to waste time so when you workout, you are going to make the most of it and actually push yourself to the limit. You also like the feeling of accomplishment, and a half-assed workout will not make you feel accomplished.

Gold:

How often should you workout?

4-6 days/week: 4-6 days a week is great because this helps you maintain your routine. But truthfully, you can workout as many days a week as you want (including at least one rest day) as long as you have it in the schedule & it is planned out.

How long should your workouts be?

60-ish minutes. If your workout is structured well, it can be shorter or longer than this. The main aspect of your workout is that it is planned out & organized, so it can be as long as you need it to be. As long as it stays within your planned time frame, you can basically do a workout for as long as you want it to be.

How often should you switch up your gym program?

Not super often. Probably every 6-8 weeks. You don’t really like change, which is not to say you won’t get bored. But, you like a routine and a plan, so sticking to your routine for a bit longer than others is more than okay with you. Keeping a regular workout routine will also help you feel like you are in control and you know what to expect when heading into your workouts.

Are you likely to stick to a workout program? Do you struggle sticking to a workout program?

You are likely to stick to a workout program, as long as it is in your schedule. You love a good routine and a good plan, so if you have that in place, you should barely ever miss a workout. Plus, you love to check things off your list, so getting that workout in is only going to make you feel even more accomplished throughout your day.

Do you need to know what to expect going into the gym?

Yes, you definitely do. Going into a workout blind would probably just increase your anxiety and make you really hesitant to go. Not having a plan is setting yourself up for failure. Creating a plan ahead of time, knowing how long it will take you, and following the same workout structure each time you workout is going to make working out pleasant and stress-free which is really important if you want to stick to your plan.

Should you workout from home, at the gym, with buddy, alone, in a group fitness class?

You would probably work well by working out alone. Working out with a buddy or in a group fitness class leaves a lot of room for unknowns and changes to plans. But, if you find the right workout buddy that is similar to you or a group fitness class where you know what to expect, you could thrive in these scenarios as well!

Would you work better with a trainer or instructor?

You could honestly be your own trainer if you wanted to, but that is not to say that you wouldn’t work well with one. Having a trainer could help you with your planning and scheduling, and knowing that you are getting in a good workout. It also gives a hard start & stop to your training session which is always a plus! With that said, it might be hard for you not to be in control. If you do want to work with a trainer, an open line of communication is necessary, and knowing how they plan and structure their workouts is essential.

Do you need to know why you are doing a certain exercise?

Yes, you will need to know the why behind your workout. Maybe not so much with individual exercises, but definitely with how the general workout flows. This means you would need to know why you are doing a warm up, why you are doing specific exercises before others, and why it is important to include mobility and core.

How much motivation do you need?

You likely won’t need a whole lot of motivation. Once again, you need to know when you are doing it. The when, where, why, how, and what aspect of the workout is really important. But if you know all those things ahead of time and you have ample time to prepare & schedule it, you’ll get those workouts in. If it is on your calendar, you will be there!

How much can you push yourself?

You can push yourself decently hard. When it comes to new movements tho, a slow and steady approach is better than doing the absolute most. So familiar movements, go for it, but for new ones, take a step back and take it one step at a time.

Orange:

How often should you workout?

3-4 days/week: The reason why 3-4 days is the base recommendation is because it might be hard for you to make a big commitment to the gym. You want to have options and freedom, so even if you only workout intentionally 3 days a week, you could still be active for 6-7 days a week if you wanted to. This recommendation is for structured exercise. So you might end up working out for 6 days, but you just need a low commitment in order to stay consistent.

How long should your workouts be?

30-60 minutes. This depends on how much fun you are having and how much autonomy you feel during your workout. If you feel confined when you are at the gym or in a workout class, shorter ones would work better. If you are enjoying your workout, you can keep going & going!

How often should you switch up your gym program?

Fairly often, every 3-4 weeks. It doesn’t take long for you to get bored or feel restricted if you are repeating the same workouts every week. If you can’t imagine doing the same thing in the gym for a month, try to stick to the same lifts, but switch up your other days of physical activity! This gives you more freedom outside of the gym, while making sure you still are making progress within your workout program.

Are you likely to stick to a workout program? Do you struggle sticking to a workout program?

This depends on the workout program. But truthfully, sticking to a workout program might be kind of tough. And this is not because you are lazy or don’t like the gym, it is just because you like fun and unstructured environments. So if lifting weights feels to structured or feels like you are confined to a box, you will likely not see any value in going.

Do you need to know what to expect going into the gym?

No, not typically. Surprises are exciting for you. Creativity and having flexibility in your workout is important too. So if you get to the gym and attempt to follow a rigid plan, you will probably end up going off-course anyways or just leaving the gym all together. Have a loose plan for workout effectiveness purposes, but just know you have the ability to switch it up!

Should you workout from home, at the gym, with buddy, alone, in a group fitness class?

Any of these options could work well for you. Working out alone gives you freedom to do whatever you want, working out with a buddy allows for new ideas, and working out in a group fitness class can give you different focuses each day of the week so you never have to repeat the same workout.

Would you work better with a trainer or instructor?

Working with a trainer might be challenging for you. A trainer will likely have a plan that they will expect you to follow which might not sit well with you. With that being said, a trainer could make working out more fun and it could be good for you even if it is challenging. A trainer might be able to provide you the structure you need to make serious progress in the gym that you might not be able to implement on your own.

Do you need to know why you are doing a certain exercise?

No, not really. Obviously if you do something new or random you might be curious as to why you are doing something, but you don’t need a hard explanation behind it. The why isn’t as important to you as the enjoyability aspect of the exercise or the ability to make it different and new.

How much motivation do you need?

You don’t need motivation to be active, but you probably need motivation to follow a workout program. You likely like to do things that are active or new on your own, but getting into the gym a certain number of times a week is probably challenging. There always seems to be something new or exciting that you would rather spend your time doing. So some more motivation might be necessary in order for you to get a good gym routine down.

How much can you push yourself?

You love high energy and making things happen. This gives you the ability to psych yourself up and really push yourself. If you find the exercises you are doing fun, you can push yourself really hard! The caveat to this is that if you don’t like the exercise, regardless of if they are important for your goals, it will be hard to push yourself to that limit. So choosing exercises that are fun for you is really important if you want to be able to push yourself.

Wowza, that was a lot! Hopefully this post helped you learn some things about yourself & how you might be the most successful in the gym. I do want to take the time to mention one final disclaimer about personality and exercise. So here is a bit of tough love: Your personality is NOT an excuse for you not to reach your goals in the gym. You can use this article to adapt your workout styles so you can set yourself up for success in the gym. But, at the end of the day, you are responsible for getting your butt in there!

If you want to find out what your personality type is & how you should adjust your workouts to best suit your personality, take my personality type quiz! You can read the suggestions on there & then also come back to this post for some additional programming support! I also offer 1:1 online personal training, so if all of this seems daunting & overwhelming, I can help you create a program that is tailored to your fitness goals, your personality, your schedule, & what you like to do. 

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