The Power of Sound: How Music Supercharges Your Workout – Backed by Science AND Sarah 

From runners with playlists to gym-goers with headphones, music has long been an unofficial training partner. But this isn’t just habit or preference — science shows that music can actually improve your workout, affecting everything from endurance and strength to motivation and mood.

Why Music Enhances Exercise: What the Research Says

Improved Performance and Endurance

Multiple studies, including research published in Sports Medicine, show that music can significantly enhance physical performance. When listening to upbeat, rhythmically consistent music (especially between 120–140 beats per minute), participants reported:

Increased endurance

Reduced perceived effort

Improved energy efficiency

Mood and Motivation Booster
Music stimulates the brain's dopamine and endorphin release — the same feel-good chemicals responsible for pleasure and reward. This not only elevates your mood but also helps reduce anxiety and fatigue during high-intensity workouts.

Rhythmic Synchronisation
Your brain naturally syncs to rhythms — a process known as entrainment. When your movement matches the beat (like in cycling, running, or lifting), it:

Increases efficiency

Reduces muscular fatigue

Enhances coordination

Frequencies, Vibes, and the Science of Sound

Beyond tempo and lyrics, music frequencies — or the pitch and resonance of sound waves — can also influence our body and mind during exercise.

What Are Music Frequencies?

Music is made of sound waves measured in Hertz (Hz). Different frequencies can impact brainwaves and nervous system responses:

Low Frequencies (20–250 Hz): Often found in bass-heavy music; can promote grounding, strength, and stability. Great for weightlifting or slow, powerful movements (seated hill climb in my indoor cycle classes, anyone?)

Mid Frequencies (250–2000 Hz): These dominate most vocals and instruments — helping with motivation and emotional connection to a song.

High Frequencies (2000–16000 Hz): Associated with alertness, clarity, and stimulation. These frequencies help sharpen focus and attention, useful in fast-paced workouts.

Binaural Beats and Brainwaves

A fascinating area of research that I am involved in and am experimenting with in my Yin Yoga classes is binaural beats — when two tones of slightly different frequencies are played in each ear, your brain interprets a third tone (the difference between the two). This can influence brainwave states:

Alpha waves (8–13 Hz): Promote calm focus — ideal for steady-state cardio or yoga.

Beta waves (13–30 Hz): Alert and energetic — best for HIIT or strength training.

Theta waves (4–8 Hz): Deep relaxation and creativity — useful for cool-downs or breathwork.

While more studies are needed, early research suggests binaural beats can enhance focus, reduce anxiety, and improve workout engagement.

How to Choose the Right Music for Your Workout

Warm-Up: 100–120 BPM, moderate energy, mid-range frequencies

Cardio/HIIT: 130–160 BPM, driving bass, high-frequency bursts

Strength Training: Lower BPM with powerful beats, rich bass, lower frequencies

Yoga or Stretching: 60–90 BPM, ambient sounds, harmonic frequencies (like 432 Hz or 528 Hz for relaxation)

Sarah's Tip: Use apps or playlists designed by sports scientists or DJs who specialize in movement-based music programming (like Apple Music “Yoga & Meditation” collections).

The Bottom Line

Music isn’t just background noise — it’s an evidence-backed performance enhancer. From boosting mood and focus to syncing your movements and improving stamina, music taps into our brain and body’s natural rhythms. When paired with the right frequency and tempo, it becomes more than entertainment — it becomes a tool for transformation.

So next time you hit the mat, the road, or the gym, press play — and let science work its magic!