The Science Behind Music and Exercise Success

February 14th, 2025

By Joey Jones

Guest writer for Wake Up World

Athletes are constantly pushing for progress; it’s the one thing they all have in common. Eat more, lift more, wake up earlier, and go to bed later; the grind never stops. One method of boosting progress that has always interested me is the impact of music on athletic performance. Research indicates that music can be a powerful mental and physical booster, influencing various psychological and physiological aspects of athletic performance.

Psychological Benefits

Listening to music during exercise has been shown to affect mood and emotional states positively. A meta-analytic review of 139 studies found that music significantly enhances affective valence, producing more positive feelings during physical activity. This uplifting mood can increase motivation, encouraging athletes to train longer and more intensely.

One of the primary ways music impacts athletic performance is by influencing psychological states through its ability to trigger the brain’s reward system. Listening to enjoyable music releases dopamine, a neurotransmitter associated with pleasure and motivation, which can create a more enjoyable exercise experience. This neurological response can be particularly beneficial for individuals who struggle with motivation or adherence to a consistent workout routine.

Additionally, music has been shown to influence arousal regulation. Upbeat, energetic music can enhance focus and increase arousal levels, making it particularly useful for high-intensity workouts or competitive settings. Conversely, slower, calming music can impact a lifter’s athletic performance by managing pre-competition anxiety, promoting relaxation, and reducing stress before an event.

Perceived Exertion and Performance

Music also plays a role in altering an athlete’s perception of effort. The same review reported that individuals listening to music experienced reduced perceived exertion (RPE) ratings, making workouts feel less strenuous. This reduction in perceived effort allows athletes to maintain higher performance levels, particularly in endurance-based activities.

Physiological Responses

Beyond psychological effects, music has been shown to impact various physiological responses that can benefit athletic performance. This study by psycnet.apa.org suggests that listening to music can lead to improvements in oxygen consumption efficiency, thereby enhancing endurance performance. This improvement is particularly beneficial in activities requiring sustained aerobic effort, such as long-distance running or cycling.

Moreover, tempo and rhythm influence motor coordination, helping athletes synchronize their movements more efficiently. This synchronization can contribute to better energy conservation, reducing the physiological strain associated with repetitive movements. For instance, endurance athletes often match their stride or pedal strokes to a rhythmic beat, improving pacing and reducing fatigue.

Additionally, while music has been linked to enhanced oxygen uptake and endurance, its effects on heart rate and blood pressure responses remain inconsistent. Some studies suggest that listening to preferred music can lower pre-competition anxiety and stabilize heart rate variability, promoting relaxation and focus. However, other studies indicate that heart rate responses may remain unchanged during high-intensity exercise, emphasizing that music’s physiological impact varies depending on the individual and the type of activity performed.

Personal Preference and Performance

Individual preferences further influence the impact of music. A review highlighted that self-selected music tends to affect performance substantially more than externally chosen tracks. This is likely due to individuals’ personal and emotional connections with their preferred music.

What Sort of Music Should I Listen To?

Choosing the right music for exercise depends on the type of activity, individual preference, and the desired psychological or physiological effect. Here are some guidelines:

• High-Intensity Workouts (Sprinting, HIIT, Weightlifting): Upbeat, fast-tempo tracks (120-140 BPM) with strong rhythmic patterns can enhance performance by increasing arousal and motivation. Genres such as electronic dance music (EDM), hip-hop, and rock are popular choices.

Here are some songs you may know with a bpm of 120-140:

• Gorzilla: Feel Good
• Lady Gaga: Applause
• Kings of Leon: Use Somebody
• Endurance Activities (Running, Cycling, Rowing): Songs with a steady beat (120-130 BPM) that can be synchronized with movement help maintain rhythm and pacing. Pop, classic rock, and certain instrumental music work well.

You’ll probably remember one of these songs:

• One Republic: I Ain’t worried
• Dermot Kennedy: Kiss Me
• Bee Gees: Tragedy
• Mind-Body Exercises (Yoga, Stretching, Meditation): Slower-tempo, calming music (60-90 BPM) such as classical, ambient, or acoustic tracks help promote relaxation and focus.

Here’s some examples you might recognize:

• Kanye West: All Falls Down
• Incubus: Drive
• Gym Class Heroes: Stereo Hearts
• Recovery and Cool-Down: Soft, melodic tunes can aid in lowering heart rate and promoting recovery. Jazz, lo-fi, and chill-out music are effective options.

Ultimately, selecting music that resonates personally with the listener is key. Experiment with different genres and tempos to determine what is best for your ears.

Practical Applications

For athletes and coaches looking to integrate music into training regimens, it’s essential to consider the type of activity, desired outcomes, and individual preferences. Selecting music with an appropriate tempo and rhythm that resonates personally with the athlete can maximize the impact and psychological benefits on the specific athlete’s athletic performance.

In a football training setting, coaches can use music strategically to enhance team morale and synchronization. For example, high-energy music can help players get into the right mindset during warm-ups, boosting focus and enthusiasm. During tactical drills, a steady beat can aid in pacing and timing, ensuring smooth execution of plays. In recovery sessions, slower, calming music can assist in relaxation and muscle recovery, helping players cool down effectively after intense training.

For the average gym-goer, music can be a motivational tool and a workout structure aid. A person lifting weights may benefit from aggressive, high-energy tracks that increase adrenaline and drive. On the other hand, someone doing a long treadmill run might find a curated playlist with steady beats helpful in maintaining rhythm and endurance. Even during stretching or cooldown exercises, soft, melodic tunes can help signal to the body that it’s time to relax and recover.

Conclusion

Music can impact athletic physiological performances, such as breathing and heart rate, often aligning with the track’s rhythm. When played before or during physical activity, music can enhance performance by boosting power output, lowering the perceived effort of a workout, and making the experience more enjoyable.

Personally, I can’t lift without music. Grabbing my headphones before heading to the gym is like a habit. I always reach for my phone between sets and pick a fast-tempo song with which to start my next set. But that’s just me. I recommend listening to music while working out not just for the mental and physical benefits but also to keep yourself entertained.

Article References

• Karageorghis, C. I., & Priest, D. L. (2012). Music in the exercise domain: a review and synthesis (Part I). International Review of Sport and Exercise Psychology, 5(1), 44-66. https://doi.org/10.1080/1750984X.2011.631026
• Terry, P. C., Karageorghis, C. I., Curran, M. L., Martin, O. V., & Parsons-Smith, R. L. (2020). Effects of music in exercise and sport: A meta-analytic review. Psychological Bulletin, 146(2), 91-117. https://doi.org/10.1037/bul0000216
• Ballmann, C. G. (2020). The Influence of Music Preference on Exercise Responses and Performance: A Review. Journal of Functional Morphology and Kinesiology, 5(2), 33. https://doi.org/10.3390/jfmk5020033

About the Author

I’m Joey Jones, a Health and Fitness lover who shares his advice on https://way-up.blog. I started a fitness blog to seek employment and share my message, which is that the gym is good!