The Science Behind the Perfect Workout Playlist
Lindsay Knake
| 3 min read
If you work out regularly, you may reach for a playlist to pump you up and help you get through.
Upbeat music can make exercise feel easier, and the right collection of songs can put you in the zone. Here are a few things to keep in mind when you are building a workout playlist.
What makes a good workout playlist?
A good workout playlist can motivate you and even make the workout feel easier, according to multiple studies. This is the case for endurance workouts, sprinting and strength training. People in multiple studies report listening to music they like improves their mood, makes the workout feel easier and reduces their perception of fatigue. You may want to exercise longer by popping on your headphones.
Why does music help? Music can activate the brain's reward center, according to Harvard Health. Music may also distract from feelings of discomfort during exercise, although the evidence about how music affects people during workouts is limited.
Exercise studies are often small and results are mixed. Some research finds music don't have a strong effect on athletic performance.
It comes down to your preferences. Listening to preferred music – or none at all – is the key part of a good workout playlist. If you like music during exercise, consider the tempo and style.
When you are warming up and cooling down, songs with slower beats per minute (BPM) can help you ease into and out of exercise. Try warm-up and cool-down songs in the 80 to 90 BPM range.
Music with a BPM of 120 to 150 during intense parts of the workout may help feel like you're not working as hard. For runners, a BPM of 180 is a healthy cadence during faster runs.
Increasing the BPM can even help you get in a more vigorous workout. It's natural to subconsciously fall into the rhythm of a song.
And music can make working out more fun. More than half of Americans do not meet the recommended 150 minutes of aerobic exercise per week, according to the U.S. Centers for Disease Control and Prevention. Adding in music may be a way to add joy and ease to your exercise routine.
How to make the best workout playlist
Streaming services will have workout playlists to help you get started, and many will craft playlists based on your listening history and tastes.
To craft a solid playlist, start with music you like. Add songs based on the length of warmup, intensity and length of your workout and length of your cooldown.
For example:
- Warmup: 15 minutes, or 3 to 5 medium tempo songs
- Workout: 30 minutes, or 10 high tempo songs
- Cooldown: 15 minutes, or 3 to 5 medium tempo songs
There is no perfect playlist for everyone, and some people may perform better without music as music can be distracting. Exercising without music may help you focus and improve your efficiency.
Trial and error can help you figure out what works best for you.
Image: Getty Images
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