Music and Exercise

The interplay of exercise and music has long been discussed, crossing the disciplines of biomechanics, neurology, physiology, and sport psychology. Exercise and music involves the use of music before, during, and/or after performing a physical activity. Listening to music while exercising is done to improve aspects of exercise, such as strength output, exercise duration, and motivation.  The use of music during exercise can provide physiological benefits as well as psychological benefits.

For some athletes and for many people who run, jog, cycle, lift weights and otherwise exercise, music is not superfluous—it is essential to peak performance and a satisfying workout. Although some people prefer audio books, podcasts or ambient sounds, many others depend on bumpin' beats and stirring lyrics to keep themselves motivated when exercising. In the last 10 years the body of research on workout music has swelled considerably, helping psychologists refine their ideas about why exercise and music are such an effective pairing for so many people as well as how music changes the body and mind during physical exertion. Music distracts people from pain and fatigue, elevates mood, increases endurance, reduces perceived effort and may even promote metabolic efficiency. When listening to music, people run farther, bike longer and swim faster than usual—often without realizing it. Selecting the most effective workout music is not as simple as queuing up a series of fast, high-energy songs. One should also consider the memories, emotions and associations that different songs evoke. For some people, the extent to which they identify with the singer's emotional state and viewpoint determines how motivated they feel. And, in some cases, the rhythms of the underlying melody may not be as important as the cadence of the lyrics. 

In particular, music that is motivational or synchronized with your exercise is shown to have physical and psychological effects. When a song has a strong, steady beat, for example, you can pedal or run to the beat of that music, which tends to feel satisfying and may inspire you to exercise more.  The lyrics or catchy rhythm of motivational music inspires you to exercise longer or work harder during your exercise routine.

Enhancing Physical Performance

Studies show that faster-paced music tends to help improve athletic performance when a person engages in low-to-moderate level exercise, either by increasing distance travelled, pace, or repetitions completed. For example, a 2006 study that looked at the effect of music on the selection of treadmill speed found that while listening to fast-paced music, participants increased their pace and distance travelled without becoming more tired. Other studies drew similar conclusions, suggesting that listening to music with more beats per minute can enhance physical performance during low-to-moderate level exercise.

A plausible reason for why different types of exercise have different ideal tempos is related to one’s ability to keep time with the beat of the music, synchronizing strides or pedaling to the beat of the music. Since pace differs on the treadmill versus the exercise bike or elliptical, music of different tempos is needed to achieve ideal performance for various workouts. Music distracts from pain endured during exercise through competing sensory stimuli, because it is easier to forget about pain or fatigue when a song you enjoy is distracting you.

Psychological Effect

Music can lead to feelings of pleasure or displeasure, can change thought processes, and can cause changes in behavior. This psychological effect can be seen by physical changes in hormone levels. For example, a 2012 study showed that participants who listened to music they deemed “pleasing” had higher levels of serotonin, known as the “feel-good” hormone. Although difficult to prove the effects, this study suggests that the pleasurable experience of listening to a song can result in an increase in serotonin levels, which can put you in a better mood for your workout.

Effects of Music on Your Workout

Some experts believe that music acts as a distractor. Distractors are known to moderate pain levels, which means you will be less likely to notice pain during a workout. Those not listening to music might experience the intensity of their exercise more, feeling more tired or sore while exercising. Those listening to music will be distracted by it and might not notice any discomfort or strain on their body.

However, there are plenty of other effects of music on your workout.

• Boosts Athletic Performance 

Multiple studies have found that listening to music can boost your athletic performance, either by increasing the distance you run, the pace at which you travel, or how many reps you complete.

• Reduces Fatigue

We briefly touched on it earlier, but listening to music while exercising can reduce physical feelings of fatigue. A 2010 study found that music can not only increase your work capacity, but it can also delay feelings of fatigue. Additionally, we mentioned how it is an excellent distractor, keeping your mind off of the fatigue and pain you are feeling.

• Synchronizing with the Beat 

Your body has a natural way of synchronizing with the beat of a song. The more fast-paced and energetic a song is, the more likely your pace will be, as well. Music stimulates the part of the brain that controls movement, so it helps your body complete repetitive movements more efficiently.

This synchronization increases your heart rate, metabolism, and energy efficiency, while also reducing blood pressure and physical and mental stress. Also, you’re less likely to feel fatigued.

Different studies have shown that specific tempos lead to maximum performance in certain exercises. Experts agree that the ideal tempo to achieve maximum results is 120 to 140 bpm. However, for activities that are slower and more relaxed (such as yoga), music that is more low-tempo will work best.

• Improves Mood

One of the best benefits of music (not just while exercising) is that it improves your mood. Listening to music releases the body’s feel-good hormones (such as dopamine, oxytocin, and more). It also reduces your cortisol levels (your body’s stress hormone). As these levels decrease, so too will your stress. It allows you to shed negative thoughts and enter a more positive state of mind.

Since exercising also enhances your mood by releasing the same feel-good hormones, working out while listening to music is an excellent way to improve your mood.

• Reduces Pain 

Much like fatigue, music also helps you overcome pain. It acts as a distractor, which not only distracts you from fatigue but also distracts you from pain. Not only that, but it helps you find pain relief. As we just mentioned, listening to music releases your body’s natural mood-enhancing hormones and opioids. These hormones not only improve your mood, but they can also provide you with pain relief.

These hormones raise your pain tolerance, allowing you to endure more throughout your workout. If you interact with music (such as synchronizing your movements with the beat), you increase the opioid signals, which increases its pain-relieving qualities.

As you can see, there is a reason music has become a necessary part of working out. It helps motivate people to work harder while offering countless benefits.