There’s a common misconception that introverts are shy or anti-social. While it’s true that introverts are generally more self-reliant, introspective and intrinsically motivated, they still often crave and benefit from connecting with others and being part of a community.
That socialization just looks different, with introverts preferring a close circle of friends, getting to know people on a deeper level, and building meaningful relationships, whereas extroverts may enjoy larger groups and interacting with new people.
It’s also important to note that introversion and extroversion occur on a range, and people can move along that spectrum over time. (Not sure how you identify? Take our quiz.)
So, when it comes to creating a sustainable gym routine, simply plugging in headphones or going during less busy times may help an introvert block out the world and trudge through a workout. But there’s a big difference between surviving and thriving.
Here, we’ve asked experts for actionable tips to make the gym a place that introverts actually want to go—and keep them coming back.
1. Imagine a stress-free workout before you go
Visualization may sound trite, but it’s true. Just ask Rob Elliott Owens, CMPC, CSCS, a leadership and mindset performance and wellbeing coach who heads the research and practice division of the Association for Applied Sport Psychology. Setting a goal and a plan for what you want to do with your workouts is the most critical thing to do first to set up anyone—but especially introverts—for success once they arrive, he says.
Owens also suggests taking a tour of the fitness center before beginning your first sweat session. Learning about how equipment works and where to find the bathrooms can boost confidence. “Having that tour is really important since introverts tend to not want to ask a lot of questions,” he says.
Rosa Pasculli, MD, a non-operative sports medicine physician at Emory University and former NASM-certified personal trainer, echoes this advice. “Familiarize yourself with what the gym looks like and visualize yourself in that space before you actually work out,” says Dr. Pasculli, who also serves as the team physician for Emory University as well as provides medical event coverage for the Atlanta Falcons, Atlanta Hawks, Atlanta Dream, Atlanta Track Club, and Atlanta Ballet.
When dancers enter a new space, for example, Dr. Pasculli encourages them to walk on the stage floor and feel themselves in the environment before they perform. Of course, the stakes for the average gym session may not be as high as a professional ballerina.
Still, arriving prepared with a game plan—and even a backup plan in case your desired machines or equipment are unavailable that day—will help reduce anxiety in the moment, she says. Bringing a friend for the initial few visits can help increase comfort levels, too.
2. Take breaks to recharge when you feel overstimulated
Despite the best-laid plans, some environments may still feel overwhelming to introverts. “The typical gym model is all about distraction,” says Brad David, CPT, a personal trainer and owner of Adventure Athlete Fit. “Mirrors everywhere, loud music blaring, screens in every corner displaying the 24-hour news cycle or reality TV. Even the exercise equipment has built-in screens and seats.”
If you find your energy levels depleted by all the sounds and stimulation, Owens recommends finding a quiet place, whether in a locker room or somewhere else with privacy, to recenter and ground yourself.
“One of the things I do with folks who are highly sensitive to external influences in their surroundings is to really do focused breathing,” Owens says. A method he calls “low and slow breathing”—inhaling for a count of five and exhaling on the count of seven—can activate your parasympathetic nervous system, which helps your body relax.
Plugging in headphones or going during less busy times may help an introvert block out the world and trudge through a workout. But there’s a big difference between surviving and thriving.
3. Find the gym environment that fits you—or create your own
The secret to loving the gym may be rethinking what—and where—a gym looks like for you. If large open-concept spaces with hundreds of machines in one place are intimidating, Dr. Pasculli suggests trying a boutique studio or small-group classes.
“It depends on the type of class,” she adds. “Something like yoga is more solo-focused, as you’re practicing mindfulness and looking inward. You’re in one space on your one mat, whereas a conditioning class may be a place where you’re interacting more with people.”
David converted his garage into a gym where he hosts his clients for private training lessons. With the glass garage door that opens in nice weather, his students always have a view of the forest surrounding his home. He also built an outdoor gym in his wooded yard where he leads small groups of up to six people through exercises using tires, resistance bands, pull-up bars, blocks and body weight.
The focus is on moving together rather than talking with each other, meaning introverted people can still get the social benefits of being in a group without putting forth a ton of social energy—what David calls the best of both worlds.
“We have so much research promoting the health benefits of time spent off of the seat and out in nature—things like forest bathing and sunlight exposure can do so much good for our bodies and give us dedicated time away from screens,” says David, who identifies as an introvert himself. “If you only have one hour a day to exercise, why wouldn’t you stack the health benefits as much as possible by training outdoors in a natural setting?”
His classes end with students on the ground to stretch, gazing up at the drifting clouds and rising moon. “Community is about a deep sense of belonging and connection to something greater than ourselves,” David says. “I think community extends beyond just humans and includes the land itself and all the living plants and animals in our environment.”
For anyone who seriously struggles with going to a communal space, consider building your own version of the ideal gym at home. While Dr. Pasculli identifies as an extrovert, she found comfort in having a personal gym at home during the COVID-19 pandemic. “You can start and get comfortable in your own space,” she says.
4. Gradually expand your boundaries—and ask for help when needed
Once you’ve established a routine, keep setting new goals to challenge yourself. When Owens first joined a gym in his 20s, he went alone and read books to self-teach himself. Over time, he felt ready to engage in group fitness classes like yoga and indoor cycling.
“Try to expand your boundaries,” he says. “Learn to be comfortable with the uncomfortable a little bit.” On the flip side, Owens also suggests that gym leaders, personal trainers, and class instructors actively create a more welcoming atmosphere with a trauma-informed approach and avoid making assumptions about members’ comfort levels.
“You don’t know exactly where the introversion may be coming from,” he says. “Maybe the person just has a natural affinity toward introversion, or there could have been something that happened to the person in their lives that made them a little less extroverted.”
Organizations like Trauma-Informed Weight Lifting, a project of The Center for Trauma and Embodiment, offer workshops that can help fitness professionals understand how the human nervous system works and ways to create psychologically safe workout environments.
Introverts who encounter obstacles should consider sharing their experience with the gym staff. “Oftentimes, gyms have comment cards,” Owens says. “It’s important for the gym owners to know that the gym may not feel psychologically safe for some members. Leaving feedback is key.”
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