As her husband headed off to the gym with a great big grin on his face, my neighbor shook her head in amazement—and frustration. “He really gets a kick out of exercising. But to me, it’s just one more chore,” she admitted.

This discrepancy in attitude doesn’t surprise me. Many men find physical activity fun (as my boss says, men are boys—and boys like to play)… whereas women tend to see a workout as work (because we’re all about getting things done). After reading a recent report on how gender affects exercise habits, published in the Journal of Physical Education, Recreation and Dance, I called the lead author, Ro Di Brezzo, PhD, director of the Human Performance Laboratory at the University of Arkansas. She outlined several reasons why women get less pleasure from getting physical—and suggested ways to find the fun.

Why there is an enjoyment gender gap…

Men tend to feel more confident. Fun depends a lot on how confident and capable you feel. Older women in particular—many of whom did not grow up playing sports or lifting weights—may worry about injury or find it hard to relax when exercising. Women who are out of shape also may lack self-assurance. “Many gyms cater to people who are already fit, and this can be intimidating to women who are just beginning an exercise program,” Dr. Di Brezzo noted.

Men are more competitive. Guys love to best their buddies and earn bragging rights by lifting heftier weights or scoring more points. But this notion is foreign to many women.

Women fill their minds with harsh self-talk. They chide themselves inwardly for being fat or weak or tell themselves that they’ll never master a certain skill. “Such negative thoughts sap motivation along with any possibility of enjoyment,” Dr. Di Brezzo said.

Women often set unrealistic goals. Then when they fall short, they feel frustrated and stressed out, which diminishes their fun and makes them more likely to give up.

Dr. Di Brezzo’s suggestions for pumping up the pleasure…

Get a workout buddy. Women tend to be sociable, so take advantage of this trait. Make plans to meet a friend at the gym or on the tennis court. Not only will you enjoy yourself more, you’ll also be more likely to stick with it—because even if you would be tempted to renege on your own exercise plans, you wouldn’t let down a friend.

Find a fitness facility that fits you. Is your gym a singles scene for buff 20-year-olds? “No woman who is 50 or 60 wants to walk into a gym and feel like she’s on The Dating Game,” Dr. Di Brezzo noted. You’ll feel more comfortable surrounded by patrons who are similar to you in age, appearance and exercise ability.

Choose an activity that suits your personal sense of fun. Do you love the outdoors? Try walking, hiking or golf. If you like to socialize, sign up for a bowling league or softball team. For a contemplative workout, consider yoga, tai chi or swimming laps. If you did ballet or another type of dance in your youth, now is the time to try Zumba or ballroom dancing. If you enjoy exploring new trends, look into Pickle-ball. This racquet sport, which is gaining in popularity, combines elements of badminton, tennis and ping-pong.

Hire a trainer or instructor. An expert can show you how to use unfamiliar equipment, teach you to perform exercises properly, help you improve your skills at your chosen activity and familiarize you with sport-specific lingo. Once you know what you’re doing, you’ll have more fun, make swifter progress and be safer, Dr. Di Brezzo noted. You don’t need to work with the trainer or instructor forever—just learn the basics, then check in every now and again to advance your skills.

End each session on a high note. Hate squats? Get them over with early in your workout… and save your favorite moves for last, so you take away a pleasurable memory.

Keep records on your progress over time—how many push-ups you can do, how much weight you can lift, how far you walk each day. It will give you a satisfying sense of accomplishment to see how far you’ve come… and make you look forward to the workouts to come.

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