How listening to music during your workout affects your performance

The right music can make all the difference. This applies to a wide variety of situations in sports or everyday life. Whether you are lifting weights, going for a run, or battling through an intense CrossFit workout, the right playlist can significantly impact your performance. We have all probably experienced the following situation: you slept poorly, work was annoying all day, your mood is at an absolute low, and your motivation for a workout is virtually non-existent. Nevertheless, you push yourself to do something for your body. You get into your car, hit play, turn the volume knob a little further to the right than usual, the bass thumps, and after just a short time, you are really eager to work out. But why is that? What is the appropriate music for which type of sport? In this article, we dive into the background and how you can use music for your workout.

What science says about music in sports

Music influences physical performance in several ways.

Reduction of perceived exertion: Observations show that music reduces the perception of fatigue. This means that athletes can persevere longer without feeling that training is too strenuous.

Improvement of oxygen consumption: Music can optimize oxygen consumption by regulating movement patterns. A steady cadence (e.g., while running or cycling) can increase efficiency.

Influencing heart rate: Slow music calms the pulse, while fast music activates the sympathetic nervous system, leading to an increased heart rate and more energy.

Hormonal influence: Aggressive music can increase testosterone levels, leading to more explosiveness and power. At the same time, calm music can lower cortisol and provide better recovery.

Which BPM for which sport

Not every type of music fits every discipline. The BPM (beats per minute) count is a decisive factor.

Running and sprinting (160–180 BPM): A high BPM count helps to maintain a constant cadence. Research shows that elite marathon runners often have a stride frequency of 180 steps per minute. Therefore, it is perfect for fast beats.

Crossfit and HIIT (140–170 BPM): High-intensity training requires high-energy music that pushes you through the intense load phases.

Cycling (120–160 BPM): For steady riding, house, techno, or pop with flowing beats are ideal. For interval training, the BPM count should increase.

Team sports (130–150 BPM): Music that promotes team spirit and responsiveness is ideal here. Hip-hop and uptempo pop are often the first choice.

Strength training and weightlifting (120–140 BPM): A stable, powerful rhythm is important here. Hip-hop, metal, or hard rock with dynamic beats provide that extra push.

Swimming (120–140 BPM): For rhythmic strokes in the water, electronic music with steady beats is suitable.

Stretching (60–100 BPM): Slow, relaxing music helps you get into the flow and calm your breathing.

Can music also have negative effects during training

Psychological dependence and performance decline: If you are used to training with motivational music, it can be difficult to achieve the same intensity without it. Problem: less motivation, faster exhaustion, and a feeling that "something is missing."

Rhythm disturbance and tempo change: Music often helps to stabilize cadence and movement rhythm, especially when running or cycling. Without it, your rhythm could become irregular. Problem: you might subconsciously slow down or feel uncomfortable because your body has become accustomed to an external tempo guide.

Loss of concentration and mental unrest: Many athletes use music to distract themselves from ambient noise or nervousness. Without music, it can be more difficult to focus. Problem: distraction by spectators, opponents, or unfamiliar competition noises.

Wrong music in competition: Sometimes music is played at competitions, but it is not what you are used to. An inappropriate BPM count or a genre you do not like could negatively affect your mood. Problem: instead of gaining motivation, the wrong music could stress you out or throw you off your rhythm.

Practical strategies

Targeted training phases without music:

• Incorporate units without music regularly to learn how to control your own motivation.
• Train partly without music, especially in the weeks before a competition, to get used to silence or competition conditions.

Training mental visualization and self-motivation:

• Use mental techniques like visualization or self-talk to push yourself without music.
• Replace music with mental mantras or a natural rhythm (e.g., breathing technique).

Use ambient sounds strategically:

• Train in public places or gyms from time to time to get used to ambient noise.
• Consciously listen to your own breathing and steps to develop an internal sense of rhythm.

Adapt your training music to the competition:

• If music is allowed during the competition but a different playlist is playing: occasionally listen to similar music in training to remain flexible.
• If no music is played: consciously practice in silence as well, so you are not dependent on external stimuli.

The 80/20 approach:

• 80% of training with music: for motivation, rhythm, and endurance
• 20% without music: for mental strengthening and competition preparation

Conclusion

Music is far more than just a pleasant companion during training. Motivational beats are a performance-enhancing tool that can be used strategically. The right BPM count synchronizes your movement, increases your motivation, and helps you get a little more out of yourself, both physically and mentally. The rule is: music should push you, but not create a dependency. Use the power of music strategically by adapting it to your training, training occasionally without music, and trying out different genres.