This social style looks different, with introverts preferring a close circle of friends, getting to know people on a deeper level and building meaningful relationships, while extroverts may prefer larger groups and interacting with new people.
It’s also important to note that there is a spectrum between introversion and extroversion, and people can move along this spectrum over time. (Not sure how you identify? Take our quiz.)
So when it comes to creating a sustainable fitness routine, simply plugging in your headphones or going at a less busy time may help introverts disconnect from the world and struggle to get in a workout. But there is a big difference between living and surviving Xi.
Here, we asked the experts for actionable advice on making the gym a place for introverts actually Want to go – and have them come back.
1. Picture a stress-free workout before you go
Visualization may sound cliche, but it’s true. Just ask Rob Elliott Owens, CMPC, CSCS, a leadership, performance and wellness coach and director of research and practice at the Society for Applied Sport Psychology . He says having a goal and a plan for your workout is the most critical thing for anyone, especially an introvert, to be successful after a workout.
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Owens also recommends visiting a fitness center before embarking on your first sweat session. Knowing how the equipment works and where to find the bathroom can build confidence. “It’s important to take this tour because introverts often don’t want to ask too many questions,” he said.
Rosa Pasculli, MD, a non-surgical sports medicine physician at Emory University and former NASM certified personal trainer, agrees with this advice. “Before you actually work out, get familiar with what the gym looks like and imagine yourself in that space,” said Dr. Pasculi, who is also a team physician at Emory University and provides medical event coverage for the Atlanta Falcons Eagles, Atlanta Dream, Atlanta Track Club and Atlanta Ballet.
For example, when dancers enter a new space, Dr. Pasculi encourages them to walk on the stage floor and feel themselves in their environment before performing. Of course, the risks of an average fitness class may not be as high as for a professional ballet dancer.
Still, she says, having a game plan or even a backup plan in case the machine or equipment you want isn’t available that day will help reduce anxiety in the moment. Bringing friends with you on your first few visits can also help increase your comfort level.
2. When you feel overstimulated, take a break to recharge
Despite careful planning, some situations can still feel overwhelming for introverts. “The typical gym model is distraction,” says Brad David, CPT, a personal trainer and owner of Adventure Athlete Fit. “There are mirrors everywhere, loud music, and screens in every corner showing 24-hour news or reality shows. Even fitness equipment has built-in screens and seats.
If you find that your energy levels are drained by all the sounds and stimulation, Owens recommends finding a quiet place, whether it’s a locker room or another area with privacy, to center yourself and ground yourself.
“One thing I do with people who are highly sensitive to external influences in their environment is to really focus on their breathing,” Owens says. What he calls “low, slow breathing” — inhaling to a count of five and exhaling to a count of seven — activates your parasympathetic nervous system, which helps your body relax.
Plugging in headphones or going at a less busy time may help introverts disconnect from the world and struggle through exercise. But there is a big difference between living and surviving Xi.
3. Find a gym environment that works for you—or create your own
The secret to loving the gym might be to rethink what and where a gym looks like to you. If a large open space with hundreds of machines in one place is intimidating, Dr. Pasculi recommends trying a boutique studio or group class.
“It depends on the type of course,” she added. “Exercises like yoga are more personal because you’re practicing mindfulness and looking inward. You’re in a space, on a mat, whereas a physical class may be where you interact more with people.
David converted his garage into a gym where he receives clients for personal training sessions. On nice days, the glass garage door opens and his students can always see the forest surrounding his home. He also built an outdoor gym in his wooded yard and leads groups of up to six in workouts using tires, resistance bands, pull-up bars, yoga blocks and body weights.
The focus is on moving together, rather than talking to each other, which means introverts can still reap the social benefits of being in a group without having to invest a lot of social energy—David calls it the best of both worlds.
“We have a lot of research promoting the health benefits of getting out of our seats and being in nature – activities like forest bathing and sun exposure are great for our bodies and give us time away from screens,” says David, who believes he Is an introvert. “If you only have an hour a day to exercise, why not get as many health benefits as possible by training outdoors in a natural environment?”
His class ends with students stretching on the ground and staring up at the floating clouds and rising moon. “Community means a deep sense of belonging and connection to something greater than ourselves,” David said. “I think community is not just limited to humans, but includes the land itself and all the living plants and animals in our environment.”
For those who find it difficult to access public spaces, consider building your own ideal gym at home. Although Dr. Pasculli considers herself an extrovert, she has found comfort in having a personal gym at home during the COVID-19 pandemic. “You can start in your own space and feel comfortable,” she said.
4. Gradually expand your boundaries – and ask for help when needed
Once you establish a daily routine, continue to challenge yourself by setting new goals. When Owens first joined a gym in his 20s, he went to school alone to teach himself. Over time, he felt ready for group fitness classes like yoga and indoor cycling.
“Try to expand your boundaries,” he said. “Learn to be okay with being a little uncomfortable.” On the other hand, Owens also advises gym leaders, personal trainers and class instructors to actively create a more welcoming atmosphere through a trauma-informed approach and avoid making assumptions about members’ comfort levels. .
“You don’t know where introversion comes from,” he said. “Maybe the person is naturally introverted, or something happened in their life that made them less extroverted.”
Organizations like Trauma-Informed Weight Lifting (a program of the Center for Trauma and Embodiment) offer workshops to help fitness professionals understand how the human nervous system works and ways to create a psychologically safe exercise environment.
Introverts who encounter obstacles should consider sharing their experiences with gym staff. “The gym usually has comment cards,” Owens said. “It’s important for gym owners to know that the gym may not be psychologically safe for some members. Leaving feedback is key.
