Here’s the truth: people who enjoy their workouts stick with them. Those who don’t? They quit. It’s that simple.

Yet most fitness programs still operate on the “no pain, no gain” mentality. While pushing through discomfort has its place, enjoyment is what keeps people coming back month after month. I’ve watched countless clients start strong with brutal workout regimens, only to burn out within weeks. The ones who succeed long-term? They’re having fun.

What Makes Exercise Feel Good (or Terrible)

The Dual Mode Theory divides this into two parts: what happens in your head and what happens in your body.

Your mindset matters most during easier workouts. Your attitude largely determines your feelings when doing moderate exercise such as brisk walking or light cycling. A positive outlook can make a 30-minute walk feel energizing rather than boring. I’ve seen clients transform their relationship with cardio simply by shifting their mental approach.

Physical sensations take over during intense exercise. Once you hit higher intensities, your body can scream louder than your mind. That burning in your legs, the gasping for air—some people love pushing through it, others hate it. Neither response is wrong, but understanding which type your client is makes all the difference.

Take two clients doing identical HIIT workouts. One feels accomplished conquering each interval, while the other feels overwhelmed and defeated. Same workout, completely different experiences. This is why cookie-cutter programs fail so many people.

The Sweet Spot: Moderate Intensity

Most people find their groove in moderate-intensity workouts. They release endorphins without overwhelming the system and are accessible to almost everyone. More importantly, they create positive associations with exercise that build over time.

When someone’s first experience with exercise leaves them feeling terrible, what are the chances they’ll come back eagerly? But when they finish feeling energized and accomplished, you’ve created a positive feedback loop that practically guarantees they’ll return.

Five Ways to Make Workouts More Enjoyable

1. Match the workout to the person. This seems obvious, but it’s shocking how often we ignore it. Love the outdoors? Try hiking instead of a treadmill. Prefer structure? Group classes might be perfect. Have a competitive streak? Sports-based training could be the answer. Don’t force a square peg into a round hole.
2. Celebrate small wins. Did they add an extra five minutes today? That counts. Feeling more energetic this week? That’s huge progress. Make it a point to acknowledge when clients choose the stairs over the elevator or mention sleeping better. Small victories build momentum better than waiting for dramatic transformations.
3. Make it playful. Dance classes, obstacle courses, recreational sports, choose anything that doesn’t feel like “exercise” but gets the heart pumping. The best workout is the one that feels like play. Some of my most successful clients don’t even realize how much they’re exercising because they’re too busy having fun.
4. Add mindfulness. This isn’t just yoga-speak. Encourage clients to notice how their body feels during movement, focus on breathing, or simply be present. Everything changes when someone’s mind is engaged with the experience rather than counting down minutes until it’s over.
5. Work out with others. Group fitness, workout partners, or online communities create accountability and make exercise social. Humans are social creatures—we stick with activities we can share. Plus, having someone to high-five after a tough set never gets old.

Final Thoughts

Discipline and consistency matter. But willpower is finite, and relying on it alone is a recipe for failure. Enjoyment, however, is renewable. When clients genuinely look forward to their workouts, they stop needing motivation. It becomes something they want to do, not something they have to do.

This has been set backwards in some ways. Exercise can be considered a punishment for eating, or something one must suffer through to earn results. But the most successful, healthiest people genuinely enjoy moving their bodies.

Your job is to help them fall in love with moving their bodies. Do that, and everything else follows.