Boost Your Training With Your Favorite Music

(Orchestra starts playing in the background)

“Music was my first love and it will be my last.” – John Miles

John Miles sang this line in 1976 in his brilliant song Music. I agree with this sentence with all my heart. Listening to music, playing music, writing music — there are so many ways to approach it.

Today, I want to explore why people listen to music during their workouts and whether this actually has beneficial effects on training performance.

The Unconscious Training Boost

You might go to the gym, put on your headphones, and start a playlist without thinking twice. You probably do this for several reasons:

shutting out surrounding distractions
listening to your own music instead of what is played at the gym
feeling more focused
feeling stronger

You might already be doing this regularly — maybe it has even become a habit.

But is this just a subjective feeling? Do we only feel more focused or stronger while listening to music we like? Does our favorite song really help us push ourselves beyond our limits?

Can we back up this feeling with actual science? Let’s take a look at what PubMed and other sources have to offer.

What Does “The Science” Say?

When I started researching this topic, I was pleasantly surprised to find so many studies, randomized controlled trials (RCTs), and meta-analyses. There are more than enough sources to determine whether this effect is more than just a feeling.

Let’s start with the meta-analysis “Effects of Music in Exercise and Sport” by Terry et al.

Listening to music before or during training provides a small boost to overall performance and reduces perceived exertion. The effects are modest, but the level of evidence is robust.

In “The Influence of Music Preference on Exercise Responses and Performance: A Review,” C.G. Ballmann found that listening to preferred music results in a lower RPE (Rating of Perceived Exertion) at the same — or even a higher — performance level. The recommended tempo range is approximately 120 to 150 BPM.

Thakare et al. support this finding in “Effect of Music Tempo on Exercise Performance and Heart Rate Among Young Adults.” They observed longer training durations when participants listened to fast music (120+ BPM).

Ballmann’s review also reports a notable increase in RTF (Repetitions to Failure), up to 22% in isolated exercises.

So What Have We Learned So Far?

Listening to preferred music can give your training a small but scientifically supported boost.

Beyond physiological effects, there are clear psychological benefits: increased motivation and reduced perceived exertion.

If used strategically, music can become a practical tool to enhance your training routine.

So What’s the Smart Way to Use Music?

Cardio training: Fast music ranging from 120–150 BPM

Strength training: 120+ BPM; volume can be motivating — but not at the expense of your hearing

HIIT / sprints: Fast music from your preferred genre

Cool-down: 100 BPM or slower

Learning new skills: No music recommended — it may become a distraction

Not only your workouts need good planning — your playlist should match your workout and your goals.

The End?

Yes, that’s already the end of this article.

But before we wrap things up, I’d like to share one of my personal playlists with you. If you’d like, post your own in the comments below — I’d love to see what fuels your training.

The Martial Carnage Playlist

Unto Others – Suicide Today

Carvings – Sooner Than You Know

Motorjesus – King of the Dead End Road

Nightwish – Over the Hills and Far Away

Pendulum – Hold Your Colour (Live at Brixton)

Children of Bodom – Hate Me!

Hypocrisy – Osculum Obscenum

Arch Enemy – Nemesis (Live at Wacken)

Children of Bodom – Are You Dead Yet?

Norther – Going Nowhere

Arch Enemy – Dead Eyes See No Future