Why Do I Hate Exercising?

The scientifically backed reasons why some people feel averse to exercise.

Understanding Exercise Aversion

If the thought of hitting the gym fills you with dread, you’re not alone. Many people feel a natural aversion to exercise, and science has a few answers as to why. Understanding these reasons can help you overcome mental and physical barriers and build a more positive relationship with movement.

1. Why Does Exercise Feel Like a Chore for Some?

Some people are naturally more inclined to enjoy exercise than others, thanks to differences in their genes. Certain genetic variations influence the brain's dopamine receptors, which play a key role in how we experience pleasure and reward. For instance, people with lower dopamine receptor sensitivity might not feel as rewarded by exercise, making it harder for them to find it enjoyable (Strohle, 2009; Bouchard et al., 2011).

Tip: Start with small, manageable goals to help your brain associate exercise with positive outcomes. Achieving even small milestones can stimulate a reward response, gradually making exercise more enjoyable. Think of each step forward as a win, and watch how your motivation grows.

2. Memories of Forced Exercise? They Can Have Lasting Effects

If your early experiences with exercise were uncomfortable or pressured, those memories may shape how you feel about it now. Negative associations, like unpleasant PE classes or past injuries, can create an aversion that lingers. Studies show that early negative conditioning can create long-lasting mental barriers to physical activity (Ryan & Deci, 2000; Duda & Hall, 2001).

Tip: Reframe exercise as something you do for you, rather than something imposed on you. Explore different activities to find something you truly enjoy—whether it’s swimming, hiking, or dancing. The key is to make exercise feel like a choice, not a chore.

3. Feeling Overwhelmed by Your Body’s Responses? You’re Not Alone

Have you ever felt overly aware of your heart racing, muscles burning, or even sweating while exercising? Some people are more sensitive to these physical sensations, a concept called “interoception.” For some, these feelings are intense and uncomfortable, leading to a dislike for exercise.

Research shows that heightened interoception can make physical sensations feel more intense and, in some cases, unpleasant (Herbert & Pollatos, 2012).

Tip: Ease into physical activity by starting with low-intensity exercises. This is where it can be beneficial to have a trainer monitor your intensity and progression. Gradually, as you adjust, you may find that these sensations feel less intense or aversive over time. Remember, even light activity has powerful health benefits, and it’s a great way to build a positive experience with exercise.

4. Feeling Stressed Out About a Workout? Here’s Why

Exercise, especially at higher intensities, can cause an increase in cortisol, the body’s main stress hormone. For people who are more stress-sensitive, this response may feel uncomfortable, especially if their bodies react strongly to cortisol. One study found that individuals with lower levels of physical fitness had a heightened cortisol response to stress, which may make exercise feel more stressful than enjoyable (Rimmele et al., 2007).

Tip: Choose activities that don’t overly tax your stress response. Play is one of the best stress relievers, and if you can incorporate elements of play into your training, the result is health benefits without triggering a significant stress response. Over time your tolerance will build along with your enjoyment of exercise.

5. Self-Confidence and Exercise Avoidance

If you’ve ever felt unsure about your ability to keep up or intimidated by exercise settings, you’re not alone. How we perceive our abilities has a big impact on whether we enjoy exercise. Studies show that people with lower self-efficacy—who doubt their fitness capabilities—are more likely to avoid exercise due to feelings of inadequacy (Bandura, 1997).

Tip: Start by setting small, achievable goals to build your confidence and self-efficacy. If you don’t know where to start ask your trainer what kind of goals you can set in order to facilitate your progress. Every success, no matter how small, reinforces a positive feedback loop, making it easier to continue and gradually increase the challenge. It’s about building momentum over time.

Changing the Story: How to Make Exercise Work for You

Here are a few strategies to help you reshape your relationship with exercise:

• Focus on Enjoyment Over Intensity: You don’t need to push yourself to the limit for exercise to be effective. Find activities you enjoy and allow yourself to go at your own pace.

• Redefine Success: Celebrate any movement as progress. Whether it’s a five-minute walk or a full workout, every step counts.

• Practice Self-Compassion: Many people believe they should “just push through,” but kindness to yourself can lead to a more sustainable and rewarding exercise routine. Think of exercise as self-care rather than punishment.

• Seek Support: Having a coach, trainer, or friend who understands your unique challenges can make exercise more enjoyable and rewarding. I’ve seen clients who once hated exercise discover activities they truly enjoy by making a few simple changes to their routine.

Over time, even small, positive experiences with exercise can help override previous negative associations. It’s about finding your own path to movement and allowing yourself to enjoy the journey. Let’s make exercise something you look forward to! If you’re ready for guidance on crafting a workout routine that feels right for you, I’d love to help. Just reach out!

—-Carlos

References

• Bandura, A. (1997). Self-efficacy: The exercise of control. New York: Freeman.

• Bouchard, C., Blair, S. N., & Haskell, W. L. (Eds.). (2011). Physical activity and health. Human Kinetics.

• Duda, J. L., & Hall, H. (2001). Achievement goal theory in sport: Recent extensions and future directions. In R. N. Singer, H. A. Hausenblas, & C. M. Janelle (Eds.), Handbook of sport psychology (pp. 417-443). John Wiley & Sons.

• Herbert, B. M., & Pollatos, O. (2012). The body in the mind: On the relationship between interoception and embodiment. Topics in Cognitive Science, 4(4), 692-704.

• Rimmele, U., Seiler, R., Marti, B., Wirtz, P. H., Ehlert, U., & Heinrichs, M. (2007). The level of physical activity affects adrenal and cardiovascular reactivity to psychosocial stress. Psychoneuroendocrinology, 32(4), 450-459.

• Ryan, R. M., & Deci, E. L. (2000). Intrinsic and extrinsic motivations: Classic definitions and new directions. Contemporary Educational Psychology, 25(1), 54-67.

• Strohle, A. (2009). Physical activity, exercise, depression, and anxiety disorders. Journal of Neural Transmission, 116(6), 777-784.