How Your Favorite Music Can Boost Your Gym Performance
Share
Listening to music while working out is common. Whether it's a gym playlist or your personal favorites, many people feel more motivated with a good beat in their ears. But does music actually improve your performance? A new study says yes — especially when you pick the music yourself.
What Was the Study About?
Researchers wanted to understand if self-selected music (SSM) could improve performance during a bench press workout compared to stimulative music (STM) or no music at all (NM). They worked with 20 experienced athletes who performed bench presses under all three conditions on separate days.
The goal was to see if there were any differences in:
- Power output (how much force you generate)
- Mood and motivation
- Perceived exertion (how hard the workout feels)
Key Findings
1. Self-Selected Music Increased Power Output
When participants listened to their own favorite songs, they generated more power during their bench press sets compared to doing the same workout in silence. Both peak power and average power were higher with SSM than NM. STM also had some positive effects, but not as much as SSM.
2. Music Helped People Push More Reps
On average, participants completed more repetitions when they listened to their chosen music. This didn’t happen to the same extent with STM or NM. Simply put, liking the music seemed to help them push harder.
3. Music Improved Mood and Activation
Listening to favorite music boosted participants’ mood and energy, especially before the workout. This higher psychophysical activation might explain why they performed better. It helped them get in the zone without making the workout feel harder.
4. Perceived Exertion Didn't Increase
Despite performing better, participants didn’t feel like they were working harder. Their rate of perceived exertion (RPE) stayed the same across all music conditions, even when they lifted more effectively with SSM.
Why Does Self-Selected Music Work?
The study suggests two main reasons:
- Emotional connection: Listening to music you enjoy triggers positive emotions. This can increase energy, focus, and motivation during a workout.
- Distraction from discomfort: Music may help distract your brain from fatigue or discomfort, letting you perform better without feeling more exhausted.
Practical Tips for Your Workouts
Pick your own playlist
Generic gym music might not be enough. Choose songs that pump you up or have personal meaning. It’s not just about tempo or genre. Emotional connection matters.
Use music during warm-up
The study found that music was especially effective when played before and during sets. Start your playlist during your warm-up to prime your brain and body.
Don't overthink the tempo
While fast beats (120 bpm or more) are often seen as stimulative, your favorite slower song might work better if it makes you feel good. The key is personal preference.
Use headphones when needed
In a public gym, your favorite music might not be playing. Noise-cancelling headphones can help you stay focused with your own tunes.
Conclusion
This study confirms that music, especially when you choose it yourself, can enhance your strength training sessions. It can improve your performance, mood, and motivation — all without making the workout feel harder. So next time you hit the bench press, don’t forget your headphones and your personal playlist. Your gains might thank you.