How can you train your brain to like exercise? Scientists have the answer

If hitting the gym feels more like boredom than progress, you're not alone—and it's not all in your muscles. New research from Florida International University reveals that how we perceive physical discomfort plays a major role in our motivation to exercise. While the benefits of staying active are well known, pushing through the aches and fatigue often comes down to mental toughness. Scientists now believe you can train your brain to tolerate, and even enjoy, that “good pain.” The key lies in how our brains process stress. With small, controlled doses of physical stress, like cold exposure or intense movement, your brain can create new mental benchmarks that increase your tolerance and help make exercise feel less daunting over time.

Why discomfort is mostly in your head
Many people believe they can’t handle tough workouts because they’re simply “not that kind of person.” But researchers say this mindset can be changed. Marcelo Bigliassi, a neuroscientist at FIU, found that even people who are minimally active or think they have low tolerance for exercise can learn to endure discomfort better. His research shows that brief, intense challenges, like putting a hand in ice-cold water for a few minutes, help the brain create reference points. Once someone endures this kind of discomfort, future physical effort, like a burst of cycling, feels more manageable. Over time, this rewires the brain to view stress as something it can handle, not avoid. In tests, even low-tolerant participants felt more confident after completing the cold pressor experiment.

Training your brain, one challenge at a time
These findings highlight how resilience and motivation can grow through simple mental training. Brain imaging and heart rate data collected during the studies showed that after stress exposure, participants could better regulate emotions like self-doubt or discouragement. But this mental growth doesn’t require extreme hardship. Bigliassi advises matching the difficulty of challenges to your current ability. That means starting small, like a short walk instead of a full workout, and building gradually. The goal is to gently push your boundaries, not break them. So while cold showers aren’t mandatory, stepping outside your comfort zone is. In the end, it’s not just your body that needs training—your brain plays a starring role in helping you stick with healthy habits and thrive.