The Best Time to Exercise for Your Personality

If you’ve ever wondered why some people jump out of bed for a 6 a.m. spin class while others thrive on late-night strength training, it might not just be about discipline or personal preference. Your personality type could influence when you’re most motivated to exercise and what helps you stay consistent.

There’s no one-size-fits-all time to work out based on the Big Five personality traits—openness, conscientiousness, extraversion, agreeableness and neuroticism. But understanding your personality can help you align your exercise routine with your natural tendencies, making it easier to enjoy exercise, stay consistent and meet your fitness goals. We asked two mental health experts who specialize in sport and performance psychology to break it down.

Openness to Experience

People who score high in openness tend to be curious, imaginative and eager to explore new things. They’re often drawn to variety, including in their workouts.

“It seems logical to me that people who have higher scores on openness would have a higher correlation with exercise spontaneity,” says Amy O’Hana, Ph.D., a mental health expert specializing in sport and performance psychology at the University of Western States. She suggests these folks may enjoy switching between morning and evening workouts or trying out new environments and formats.

That flexibility can be a strength, but it can also backfire if access to local classes is limited. “One challenge is that the availability of these types of activities may conflict with the time of day exercise is preferred,” says Teresa Behrend Fletcher, Ph.D., program director of sport and human performance at Adler University. This is especially true for people living in places with limited options or resources.

Best time to work out: Any time that keeps things fresh. Rotate between, for example, early-morning yoga, lunchtime walks and evening dance classes to stay engaged.

Conscientiousness

Highly conscientious people are organized, structured and goal-driven, making them great at sticking to workout routines.

“While there’s no data linking conscientiousness to a preferred time of day for exercise, people who score high in this trait tend to be highly goal-focused and value routine. Because of that, they’re more likely to plan ahead to ensure they stick to their exercise schedule if it’s aligned with a personal goal,” says O’Hana. Translation? As long as a conscientious person puts time for exercise on their calendar, it’s happening.

Although highly conscientious people will stick to their workouts regardless of the time, morning sessions may be appealing since they offer a sense of accomplishment at the start of the day. “I need to get my exercise done early in the day or I lose motivation and energy to work out as the day passes,” Fletcher says. “Checking it off early sets a positive tone and promotes focus for the rest of the day.”

Best time to work out: Early morning or midmorning, when energy is high and the day is still under your control.

Extraversion

Extraverts tend to be outgoing, energetic and fueled by social interaction. For them, the best time to exercise is whenever the gym is buzzing or classes are in full swing.

“Extraverts regain energy from the outside world,” says O’Hana. “They’re drawn to times when they can be around others. That could mean a group class after work or a hike with friends on the weekend.”

But coordinating those preferences can be tricky, since the challenge is matching peak energy with group activity schedules. “This can be a challenge for anyone not working a standard 9 to 5 day, such as shift workers. It can be hard to find a class or group at a time that fits into their unique schedules,” says Fletcher. 

Best time to work out: Late afternoon or early evening, when the social energy of a class or crowded gym is at its peak.

Agreeableness

People high in agreeableness are cooperative, empathetic and value harmony—often finding motivation to exercise by helping others.

“If I were working clinically with a client who scored high on agreeableness, I would approach exercise planning through the lens of relational motivation and a sense of greater purpose,” says O’Hana. For example, a parent might feel guilty about taking time to work out. But reframing it as a way to model healthy behavior or boost energy for their kids can be very effective, she says.

Because agreeable people often put others first, their workout times may hinge on other people’s schedules. That’s not necessarily a bad thing, but it can create challenges if it leads to burnout or neglecting personal needs.

Best time to work out: Whenever it fits with family or group schedules. Just make sure it’s sustainable.

Neuroticism

Neuroticism is linked to emotional sensitivity, anxiety and mood swings. For individuals prone to neuroticism, exercise plays a key role in emotional regulation and stress relief. In fact, a recent study found that people who scored high on neuroticism benefited the most from exercise compared to other personality types. Unfortunately, they may also struggle the most with consistency.

“For individuals who score high in neuroticism, regular exercise is essential,” says O’Hana. “Regardless of whether they are participating in mental health treatment, I believe exercise is one of the most effective tools for emotional regulation.” Morning exercise can help you feel grounded and emotionally steady throughout the day, she says. 

But it’s not all about mornings. “Some people have better energy in the evening and enjoy burning off the stress of the day after work so they can relax and enjoy their evenings and get better sleep,” says Fletcher.

Consistency and emotional safety are key. Rigid expectations (like believing there’s only one “right” time to exercise) can actually increase stress, according to the experts.

Best time to work out: Whatever time brings the most emotional benefit. That can often mean in the morning for structure or at night to relieve stress.

Getting Started

Not sure where you fall on the personality spectrum—or how to match that with a time of day that works for you? Start with self-reflection. “Know thyself,” says Fletcher. “Understanding and accepting strengths, challenges, needs and wants are crucial to developing a lifestyle conducive to engaging in physical activity and maintaining overall health and well-being.”

Whether you’re morning-minded or a night owl, these tips can help you build a habit that sticks:

• Start Gradually. You don’t need to jump into daily HIIT sessions. Begin with 10 to 20 minutes of movement a few times a week and build from there. Being consistent is more important than intensity or frequency.
• Tie It to a Trigger. Link your workout to something you already do—like shutting your laptop for the day—to build consistency.
• Track How You Feel. Use a journal or app to record your mood and energy after different workout times. Look for patterns that might reveal your sweet spot.
• Make It Fun. Whether it’s dancing in your living room or walking with a friend, choose activities that make you feel good—not ones you think you should do.
• Build in Accountability. Especially helpful for extraverts and agreeable types—plan workouts with a friend or sign up for a class.

As for personality assessments? While quizzes can be fun and insightful, experts caution against over-relying on them or self-diagnosing. Use personality traits as a guide, not a rulebook.

Our Expert Take

There’s no single “best” time of day to work out based on personality, but understanding your motivational drivers can help you design a routine that fits. “It’s not about rigidly tailoring behavior to fit a type,” says O’Hana. “It’s about cultivating self-mastery and creating a lifestyle that supports your mental and physical well-being.”

Ultimately, the time you’re most likely to show up and feel good doing it is the best time for you. Use your personality as a compass—not a constraint—and you’ll be more likely to stick with movement for the long haul.