Now for Mind Hack #2 – When working out, Crank Up The Music!
For years I’ve believed that listening to music IMPROVES workout performance. I always noticed how music, especially heavy/aggressive music, gave me an added BURST of energy and enthusiasm when lifting.
However, I’ve never actually looked for any scientific evidence for this belief; turns out there is data out there to back up this position, though not truly definitive.
So let’s have a look at some evidence suggesting that music helps you hammer out more successful workouts…
THE EVIDENCE
An Ohio State University study compared running with and without headphones. The headphone group reported that they felt less tired using a standard scientific measurement called ‘Rate of Perceived Exertion’. These people were also capable of running longer and with more intensity than the non-music group.
One added benefit recorded here is that the bodies of the ‘headphone runners’ released fewer stress-related hormones. Their perception of feeling less pain and stress was therefore backed up by their body chemistry.
This is obviously good news to us Muscle Hackers as want to avoid a catabolic environment and promote an ANABOLIC one as much as possible.
Emery, who conducted a similar study at the University of Pittsburgh School of Nursing says…
“Music may help organize the stimulus activity in your body that comes from exercise….We think exercise fires up the neurotransmitters in the brain and your hormonal system. Music can organize the response to that stimulus.”
Now moving specifically to music’s effects on physical strength, there is again more evidence that up-tempo music will help boost your gym performance.
In the following study [Pearce, 1981], subjects (33 male and 16 female undergraduate students) were split into 3 groups to test the effects of music on grip strength:
(1) Stimulative music
(2) Sedative music
(3) No music
There was significantly decreased strength in the ‘sedative music’ group compared to the ‘stimulative music’ and ‘silence’ groups. Strangely, no statistically significant difference was observed between the ‘stimulative music’ and ‘no music’ groups.
From this we can see that the TYPE of music plays a HUGE role! ‘Opt for more stimulating music’ is the take-home message. The lack of significant difference between stimulative and no music is surprising to me as personal experience has taught me otherwise.
As far as FAT LOSS is concerned, an increased heart rate is desirable when performing cardio. Up tempo songs most definitely increase heart rate, probably due to the emotional response it can illicit.
CONCLUSION
Is it all just the placebo effect?
Some may suggest that it’s simply the BELIEF that music is going to improve your performance that causes you to act in accordance with that belief. It’s a good and valid point. The truth is no-one really knows.
There’s no doubt in my mind that music provides a welcome distraction for the mind from the pain of muscular stress during heavy workouts. Perhaps this is all there is to it.
In defense of the position that music does help, irrespective of whether or not you believe in it, I would say that no-one ever told me years ago to expect better workouts from having music blaring in my ears, but it really made a NOTICEABLE difference.
If you haven’t got some stimulating vibes on while you’re hitting the iron, I advise you to start today!
EXTRA TIP! Harder music usually works better, AND, use in-ear earphones for MAXIMUM effect.
Crank It Up!
Mark
Mind Hack #1 – The Mindset Of ‘1 More Rep’
Mind Hack #3 – The ARNOLD Secret!
Mind Hack #4, #5, #6 – Thinking 1 Rep Ahead | The 1-Set Only Mindset | There’s A Crowd Watching!
Crank it up, but not too loud, especially with the “ear bud” type of headphones. I’ve had a ringing in 1 ear for a few months now and they can’t find any reason for it. The only possible reason I can think of is the loud music.
And hard/agressive is such a subjective term. I like Rush, Mighty Mighty Bosstones and Blue Oyster Cult, but my husband needs Metallica/Pantera and I don’t care much for it. There’s no reason in the world somebody else might go for Tchaikovsky’s 1812 Overture. I don’t think you can analyze it down to time signature, tempo, instrument timbre or anything as hard and fast as that. Just whatever strikes you personally and gears you up for your best effort, seems like that should be what you go for. Even if its 80’s teeny-bopper pop. Though for my sake and your own safety’s, you better hope you brought headphones. 😛
Oops, I meant to say there’s no reason they COULDN’T go for the 1812 Overture!
Personally, I like Mighty Mighty Bosstones AND Pantera 😉
So what kind of music and which bands do you recommend Mark? I always have a hard time with picking music in general, not to mention workout music.
Thanks,
My opinion is that music can help to push you during cardio workouts like running etc as mentioned in the research. It is a great mental motivator and provides rhythm you can get in sync with and distracts you from your fatigue so you go further.
I can not use ear bud music when weight training though. I find i need to be clear, focused and free of distracting thoughts when lifting. Too loud music can distract the mind. Great for Cardio, not so good when you need to focus on your lifts. At the business end of lifting it is just you and the steel. Take a breath, prepare for the set, commit to your rep goal, bang it out.
Ambient music in the gym is OK for me. Ear buds not so good.
I agree Pantera rocks – makes for some great workout music! I’m not sure why, but I seem to have an easier time focusing on my workouts when I have some music blasting.
@Nguyen. It’s like Michelle says above; who you listen to is your call. The research and personal experience would indicate that music with a fast beat (up-tempo) works best.
@Strengthpoint. I don’t lift as well without music. As you say, my cardio is MUCH improved with music, in fact, cardio without music is just horrible IMO. We each have to do what works best for us.
@Nick. Me too. An aggressive state of mind works best for me when lifting. Therefore music that puts me in that state is what I want.
you know you get those days where you are in your gym gear, youve had your shake but man oh man, you just dont even have the energy and the desire to train today, so what ive found that is if i sit for a few minutes before i hit the gym and pump some really good tunes it actually changes my mind set and gets me sooo in the mood. music during gym is a must even some mozart for your muscles on the cool down faze.
Agressive music by itself won’t make you lift more, but it definitely helps you when you’re getting pumped right before a set and trying to get furious at everything that ever existed 🙂
I like listening to my mixes. They last about an hour and I find really keep my energy up! I put them on my website so if you want to download them for your iPods then feel free!
https://soundcloud.com/jinja-ninja
Maybe even comment and say hi!
🙂