By: Chris Gates

Let me start off by saying that this is just a super cool topic that I’ve been meaning to write about for a while. Today, we’re gonna dive into some research on how music can impact exercise performance.

If you’re anything like me, you have a favorite genre or style of music when you’re working out. And if you’re anything like me, you carefully plan out what music you’re going to listen to for each training session.

Normally, it’s something more upbeat that gets you up, awake, energized, or motivated to work out. And it makes sense, right? Nobody wants to push themselves to music that they hate. It just creates the wrong atmosphere.

Well, a research study focused on this very topic to see what types of results would come from lifters listening to music they like as compared to music they dislike.

The results should make you feel validated if you’re someone who carefully selects your music for each training session. Let’s dive in…

Research Evidence

In this study, a group of subjects ranked music genres from most favorite to least favorite. Then the study protocol had them perform the bench press to their favorite selection in one session, and in a separate session they lifted to their least favorite selection.

All aspects of performance — velocity, power, reps, and motivation — were significantly better when the subjects were listening to their preferred music selection. The metric that stood out the most was: On average, participants performed 1.5 more reps on the bench press while listening to their favorite music.

Thanks to the MASS Research Review, we know there’s additional research that investigates this topic of music and its impact on performance. It points us in a similar direction.

Music increases enjoyment of exercise and it decreases the perception of difficulty when training. It also heightens arousal, which can have positive benefits.

Coaching Cues

So it seems pretty straightforward, right? Listen to music you like.

And that’s pretty much it. I’m not gonna try and spin this into some type of overly nuanced topic. This is just a fun one on a pretty cool topic with some pretty cool evidence.

I will say this is probably making the case for never forgetting your headphones when you go to the gym, as non-preferred music didn’t fare as well on the performance side of things. Don’t rely on the house PA to play songs you like. You can do that for yourself.

And just for fun, if you want a strategy… maybe you can mix things up and game plan to listen to different music based on your training goals that day.

For instance, save the songs that get you REALLY amped up for when you are attempting a big PR or if you’re trying to achieve something that’s really difficult. If you overdo it with those songs, over time they’ll probably lose their luster.

For instance, throughout my training program there’s always one lower body day a week that is very challenging. Conversely, there’s always a “pump” day that’s pretty easy and more fun than challenging. There are also periods of training where I’ll dive into higher intensities and then back off for de-load weeks or lower intensities.

If we apply this research evidence to a properly structured program, you can see where the music choices may change as the structure or goals of the program change.

But again, I don’t wanna make this too nerdy or complicated. Listen to music you like when you train, and let it motivate you to work hard and push yourself!

My Top 5 Max Attempt Songs

1. Hulk Hands – With the Punches

You’re not gonna find a song with more driving energy, and the chorus breaks down into a poppy, punky, melodic hook.

2. Greg’s Last Day – The Starting Line

The Starting Line was my favorite band for a while there back in the day, so that plays a part in why I love this one so much. But there’s a combination of energy and nostalgia in this one that really amps me up.

3. The Downfall of Us All – A Day to Remember

This one is new to my list, but it’s not a new song. It’s just one I slept on for way too long regarding it’s relationship with training. The beginning of the song specifically gets me amped, and there’s driving melody and energy throughout.

4. Sabrina the Teenage Bitch – Seaway

There’s a clear trend here, huh? Haha. I love pop-punk music, so we keep it rolling with Seaway. The band’s sound has changed over the years, but their early releases were solid party pop-punk. More energy, more fun.

5. Mo Bamba – Sheck Wes

Here’s where we make a genre change. Sometimes this one just feels right to me. This song came out a few years ago and took the sports world by storm, serving as a pump-up song in stadiums across the globe. Occasionally it serves the same purpose for me in the gym!

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Thanks for reading! I hope you enjoyed this article. It was a really fun one for me to write!

If you’re interested in trying online personal training and getting some coaching to effectively pursue your health and fitness goals, please contact me and let’s talk about what type of program might work well for you!

CGF