Exclusive | People are doing ‘rage workouts’ to blow through their anger — and fuel their fitness

Ever get so mad you could just… run a mile?

Anger can be fiery fuel for a serious sweat session — and that exercise, in turn, can help blow off some steam, culminating in both a serotonin rush and a freeing release of tension.

That’s the idea behind rage workouts, which fans say do double duty to keep both your mental health and muscles in shape.

Pummeling a punching bag just hits different

For Patricia Paden, the Rage Room HIIT class at Kim Day Training in Knoxville, Tennessee is a must for channeling anger.

“Somehow, you always feel lighter when you leave,” she told The Post. “When you’re hitting, punching and banging on things with loud music playing in the background, you feel strong and powerful, like you can take on anything that life throws at you.” 

Other elements of the class include using a medicine ball, a wall ball, drumsticks, battle ropes, a punching bag, a tire — and even a sledgehammer.

Paden, 40, appreciates that she has a safe space to let go of her feelings in a world that often “feels heavy,” and finds that raging is the most relaxing thing you can do for your nervous system. 

“It allows me to have that outlet for becoming free of the anger and frustration I carry, especially when dealing with heartbreak or going through hard times,” she said. “Walking or running are wonderful stress relievers, but there’s something about this class that hits differently.”

Kim Day, the gym’s owner, guides the always sold-out class through six stations four times for 30 seconds each. The majority of her classes work out the shoulders, core and back through swinging and slamming, in addition to being a “great cardiovascular workout.”

“Everyone is punching that punching bag as hard as they possibly can, and by the time we’re done, everyone is covered in sweat and feeling amazing,” she said. 

Behind the weightlifter are people who just want to feel less weighed down, and she often notices a shift in mood towards the end of a session.

“I hear them say before the class they need to get some stuff out, and then after, it’s usually, ‘Wow, I feel so much better.’” 

For Day, it’s about letting people be in a vulnerable position while working on discipline and consistency, helping them realize that they can handle things differently. 

Catharsis meets cardio

The trend has gone global. Lauren Peters is a regular attendee of NCL Wellness Club’s Feminine Rage class in Newcastle Upon Tyne in the UK, which she uses to deal with life’s challenges. 

“I lost my job last year and really struggled with my mental health over that time, so it’s been a great space for me to process things in my life, even past heartbreaks and grief,” she said.

Launched in 2024, NWC Feminine Rage is a mat-based workout that incorporates plenty of other HIIT elements such as punches, lunges and planks.

For some, screaming is the best medicine — something there is no shortage of in here.

“There’s no shame or feeling self-conscious when you do it because we’re all screaming together,” said Peters. “It’s guttural and loud and emotional and exactly what we all need.” 

The emotions come out in other ways, too.

“I’ve cried in class more than once,” Peters admitted. “It’s such an intense rush of emotions from the adrenaline of the exercise and the screaming, but it is the safest space I’ve ever been in.

“I’m surrounded by my friends also releasing their own emotions, and they’re there for a big hug at the end to ground me again. It’s my favorite place to be,” she added.

Exercise therapy

Going hardcore is one way of helping reduce hot headedness, according to New York based clinical psychologist Dr. Ernesto Lira de la Rosa, who specializes in complex trauma, stress and burnout.

“Using physical workouts to internally challenge rage or frustration can definitely provide some emotional or stress relief, as well as a sense of control,” Lira de la Rosa told The Post. “Taking those pent-up feelings and incorporating them into their fitness routines can be cathartic.” 

Though his office is usually a bit calmer than a kickboxing session, Lira de la Rosa approves of how people are finding additional ways of coping, and even believes it can be complementary to therapy as a way of handling stress. 

These intense workouts can also align well with somatic based therapy, which deals with how emotions are stored in the body, not just the mind. 

“Trauma and a sense of anger can linger in our nervous system, so moving our bodies with high intensity can sometimes release what talking alone sometimes can’t,” he said. 

“This type of workout can be helpful in getting people to process their emotions, because sometimes we need to just let our feelings run their course through our bodies, and this can be a healthy means of doing so,” he added.

Day definitely notices a difference after every class. 

“They just look lighter and you can see they have released so much tension,” she said.  

Still, for Dr. Lira de la Rosa, there is one crucial caveat — a furious gym sesh shouldn’t be the only way people deal with their feelings. 

“If this is the only way that someone is coping with their emotions, that can be a little dangerous because they might be trying to numb out or avoid feelings entirely,” he explained. 

Try the trend that’s all the age

If you can’t find a rage workout class in your city, there are ways to get the benefits on your own. To start, Dr. Lira de la Rosa is also a fan of creating playlists that “match your mood.”

Kim’s class is also heavy on heavy metal, like Rage Against the Machine or Metallica.

“We use purposeful music with intent,” she said. “It brings out those feelings and gets you pumped up, making you want to hit that tire harder.”

Then it’s about pushing yourself hard, whether it’s using equipment like battle ropes or doing body weight exercises like pushups and squats.

“When you’re training so hard that you reach a point where you can’t physically do it anymore, or you start shaking or you’re out of breath, there is a high that comes with that,” said Anel Pla, a personal trainer at boutique fitness center Five Point Zero Fitness in New Jersey.

Pinpointing your emotions might also help you to better pick your punching bag — or kettlebell — poison. 

“Once you know if you’re overwhelmed, or grieving, you can choose the best way to stay grounded, along with a movement that feels right,” said Dr. Lira de la Rosa. 

Knowing when to stop your rigorous routine is also important. 

“It’s crucial to set a time limit. After maybe ten or fifteen minutes, it’s good to calm down and check in with yourself to see how you’re feeling,” he said.