Exercising to Music: Benefits for Your Workout

Whether you are getting your cardio in or working on perfecting your squats, the right playlist can affect how hard you’re willing to push your body. Have you ever stepped into a gym and realized how everyone is wearing headphones, or how the gym is playing upbeat music on the speakers? Music can influence us internally and externally, causing headphones, speakers, and other sources to become part of our uniforms both inside and outside of the gym. Music does so much more than fill the background silence; it affects how we feel and perform throughout our workouts and daily lives. Millions of us rely on music daily, but this is not a simple coincidence. Scientists and sports psychologists have studied the true meaning behind music and how it has influenced humans physically, emotionally, and mentally. Music is much more than a habit while exercising; it helps keep us grounded, focused, and motivated.

Workout music benefits: can music support motivation?

Music has a huge impact on how motivated we feel to not only work out but to get through the rest of our day. No one wants to go into the gym with a bad or stressed attitude that will only make their workout feel longer. They will be less focused and less motivated. Without motivation, all fitness goals will seem far out of reach. Any goals you set, whether getting skinnier, gaining more muscle, or improving endurance may seem unachievable without the motivation or the mental strength to keep pushing forward.

Listening to music stimulates the brain to release dopamine, which is commonly referred to as the “feel-good” chemical. It elevates our mood and, in some sense, blocks out negative thoughts or lack of interest, according to a 2020 study. This creates a positive emotional state that encourages the body to move. It also creates a sense of responsibility to stay consistent with physical activity.

Going to the gym while not wanting to be there in the first place, your mind is going to wander. It will either cause you to have a shorter workout or to not feel the need to push your physical limits. Having some mental encouragement throughout the fitness journey can give you a nudge you may need to expand your physical expectations.

Music can also make the gym feel less intimidating for those who do not feel particularly comfortable with their body. It can allow them to have a sense of calm and allow them to work out at their own pace.

Many people work out to the beat of the song they are listening to. They may run, taking a step for every beat to match their pace, or do pushups to the rhythm. Feeling emotionally positive from the start and throughout your workout is important. Music is a tool that helps encourage our minds and bodies to keep moving.

Music and exercise performance: what changes?

Energy levels can affect how hard or how fast we can push ourselves during a workout. Energy allows us to run, lift weights, or simply feel motivated to work out. A 2021 study stated that it comes from the food that we eat after our bodies break it down into nutrients that are converted into ATP (adenosine triphosphate), to fuel our muscles. Physical energy determines how long or how hard we can push ourselves. Without sufficient physical energy, the body can make the simplest of exercises feel complicated and lengthy. While high physical energy may make your body feel lighter and can move around smoothly, low physical energy makes your body feel heavier and more sluggish than usual.

Energy levels actually do not simply refer to the physical, but also mental and emotional. Low mental energy, like not getting enough sleep, for example, can alter your technique and coordination. Emotional energy influences your perception of feeling fatigue or putting in necessary effort. A 2022 study found that emotional energy can make our bodies feel physically drained, and how our bodies experience exertion. We tend to underestimate how much our mental and emotional feelings can affect our bodies and our physical routines.

You might think of it in terms of a mathematical equation: energy + exercise = energy. To elaborate, a 2019 publication stated energy is the prime fuel for physical activity, while exercise gives energy back and improves our body’s ability to produce and make use of our energy more efficiently.

Over time, consistent workouts help our bodies sustain a steady pace and allow us to perform better. Overall, the combination of physical, mental, and emotional energy is what makes it possible for the body to perform. Physical, mental, and emotional energy all influence your performance from the easiest to the most challenging workouts.

How does music tempo affect rhythm and coordination?

Having enough energy for a workout is only part of the equation. How we apply it when we’re exercising affects our rhythm, coordination, and perceived effort. A 2017 study found that the tempo of music actually influences step speed, lifting pace, and repetition timing.

In a group fitness class, the instructor’s music is important because it sets the tone and pace for the class and keeps everyone moving together. Matching steps to reps with music helps us learn how to be consistent over time, as well as helps improve endurance.

While fast tempo music enhances physical performance by increasing heart rate and tolerance for fatigue, slow tempo music helps with recovery from physical activity. Slow-tempo music is recommended for helping the body return to a resting state and has a calming effect that is beneficial.

Can music change perceived effort and enjoyment?

When listening to music during a workout, the brain tends to focus on the rhythm and lyrics and away from the strain in our muscles, reducing perceived effort. For example, someone on the treadmill might find that the minutes fly by while listening to their favorite songs even though their legs are working hard. By focusing on the music instead of the burning sensation in their legs, they can push themselves to meet their fitness goals.

Music also helps the body move more smoothly and efficiently because it provides a steady rhythm to follow. A 2024 study by Zhang and colleagues involved 20 college students walking briskly on a treadmill. Fast-tempo music produced higher reported flow than slow music or no music in that experiment.

The connection between our bodies and the music not only creates a consistent flow but also allows our workouts to become more enjoyable. This could encourage people to exercise longer and more consistently. Making workouts fun allows the brain to associate exercise with positive emotions, making it easier to stick to a routine.

Someone new to the gym may feel more confident and at ease while listening to music, helping them focus on the workout at hand. By guiding rhythm, improving coordination, and boosting enjoyment, it is possible to become more aligned with their fitness goals.

How can you make music part of your workout?

Music can influence every aspect of a workout – it lifts our mood, supports our physical, mental, and emotional energy, and helps our bodies perform with rhythm, coordination, and endurance. It improves our emotional state by releasing dopamine, which helps people feel more positive and ready for their exercises.

In addition, it helps us push through physical challenges, stay focused, and enjoy the process, making exercising more sustainable and effective.

Overall, music is more than just entertainment. Music plays a powerful role in supporting us in many ways. So, the next time you head over to the gym, make sure to plug in your headphones and let the music guide you, proving just how powerful it can be. Music doesn’t just accompany us; it empowers, motivates, and influences us daily.

References

Mayo Clinic Staff. (2023). Exercise: 7 benefits of regular physical activity. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/exercise/art-20048389

National Center for Health Research. (2020). Can listening to music improve your workout?https://www.center4research.org/can-listening-music-improve-workout/

Karageorghis, C. I., & Priest, D.-L. (2012). Music in sport and exercise: An update on research and application. The Sport Journal. https://thesportjournal.org/article/music-sport-and-exercise-update-research-and-application/#:~:text=Research%20has%20consistently%20shown%20that,establish%20a%20steady%2C%20efficient%20cadence

UW Medicine. (2020, September 22). How music improves mood and eases pain. Right as Rain. https://rightasrain.uwmedicine.org/mind/well-being/music-improves-mood-and-pain

Good Life Goals. (2021, July 16). The role of motivation in achieving fitness goals.https://www.goodlifegoals.org/blogs/the-role-of-motivation-in-achieving-fitness-goals

Cleveland Clinic. (2023, February 15). Dopamine: What it is, function, and disorders.https://my.clevelandclinic.org/health/articles/22581-dopamine

UCLA David Geffen School of Medicine. (n.d.). Metabolism research: Mitochondria.https://medschool.ucla.edu/research/themed-areas/metabolism-research/mitochondria

Terry, P. C., Karageorghis, C. I., Mecozzi Saha, A., & D’Auria, S. (2012). Effects of synchronous music on treadmill running among elite triathletes. Journal of Science and Medicine in Sport, 15(1), 52–57. https://pubmed.ncbi.nlm.nih.gov/21803652/ https://doi.org/10.1016/j.jsams.2011.06.003

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Zhang, J., Huang, Y., Dong, Y., Li, J., Zhu, L., & Zhao, M. (2024). The effect of music tempo on movement flow. Frontiers in Psychology, 15, 1292516. https://pmc.ncbi.nlm.nih.gov/articles/PMC10860678/ https://doi.org/10.3389/fpsyg.2024.1292516

“Music is much more than a habit while exercising; it helps keeps us grounded, focused, and motivated.”

“No one wants to go into the gym with a bad or stressed attitude that will only make their workout feel longer.”

“Music is a tool that helps encourage our minds and bodies to keep moving.”