How and why does music affect workout effectiveness?

Author: Stanislav Velednitsky - personal fitness trainer.
2016-09-23

For most athletes and casual exercisers who run, cycle, or lift weights, the choice of "right" music determines the effectiveness of their workouts and the level of enjoyment they derive from them. Of course, there are cases where a person prefers to listen to audiobooks or lessons, but such instances are rare. According to statistics, most people exercise while listening to energetic music and sing along to the lyrics, maintaining motivation during workouts.

This psychological trick has been explored by sports scientists for over 10 years. There are several important factors that establish the close connection between exercise and music:

1. Music distracts the brain from pain and muscle fatigue.

2. Certain songs can elevate mood and enhance endorphin production, improving the workout quality and emotional tone.

3. Music with a specific number of beats per minute can increase movement speed.

In a 2012 report, Kostas Karageorghis from Brunel University in London stated that music is "the safest and most legal form of doping in the world." It’s hard to disagree! However, let’s uncover all the nuances and get to the core…

How Does It Work?

The earliest research on this topic dates back to 1911, when American scientist Leonard Ayres found that cyclists rode faster while music was playing compared to when they rode in complete silence. Naturally, this phenomenon was quickly adopted by professional athletes' coaches.

One of the most important qualities of music that affects the effectiveness of physical activity is tempo – or speed. Most people instinctively synchronize their movements and expressions with the music – nodding their heads, tapping their feet, or even dancing. The type of music that makes us do this varies according to the culture and personality of the person. Generally speaking, fast songs with a strong, expressive beat (drum) are always stimulants and are present in the playlists of most people.

Recent surveys conducted among students showed that the most popular music styles for workouts were Hip-Hop (27.7 percent), Rock (24 percent), and Pop (20.3 percent). Scientists also discovered that stimulation occurs best at a frequency of two hertz, which is equivalent to 120 beats per minute, or two beats per second. Approximately 74,000 of the most popular songs that people download for workouts have this tempo.

The Answer Lies in Our Brains

Recent studies clearly indicate that music not only provides a push for workouts but also motivates individuals to give their all during exercises. Distraction is one explanation. The human body continuously "monitors" itself. After a certain period (which varies by person and workout intensity), muscle fatigue sets in. The body receives overload signals (like increased lactate levels in muscles, elevated heart rate, perspiration) and decides it needs rest. Music "competes" with the signals sent by our brain.

Paradoxically, thanks to music, people subconsciously change their perception of workouts. It’s much easier to lift a heavy barbell when (thanks to the music and its volume) you feel as if Till Lindemann (from Rammstein) is singing right next to you. How can you feel weak in such a moment?!

Music also enhances performance through the emotional channels of individuals. Certain songs are linked to moments of joy or happiness, and listening to them opens emotional pathways, helping individuals tap into their potential.

Rock is for Guys, Pop is for Girls?

If we analyze the audience in gyms, we see the following picture – about 80% of guys train only to heavy rock ("Just play AC/DC or Metallica already!"), while 80% of girls request "something lighter and quieter, like Rihanna or David Guetta." Why is this happening?

The answer lies in the differences in upbringing. It’s no secret that boys are raised to be strong, willful ("Be a man!"), aggressive, and emotionally restrained ("Don’t cry, you’re a man!"). When we consider rock music, especially the lyrics of many songs and the timbre of the performers' voices, these concepts intertwine. In fact, we associate our masculinity with rock music – heavy, unpredictable, aggressive, and bold.

At the same time, girls are raised in a completely different manner. Their lives should be filled with harmony, joy, and simplicity – themes that underpin all pop and hip-hop songs. Uncomplicated melodies made of a few chords and a beautiful presentation. Girls don't need to be as tough and aggressive as men often do – accordingly, the sounds of heavy music cause them discomfort. Heavy rock makes them think of brutality, which they reject. In contrast, men need this to always be ready to deal with that brutality.