Power your workout: How the right playlist helps you crush your fitness goals

Nothing else matters.

……when you’re working out with the perfect playlist.

It’s a common belief harboured by many adamant gym-goers and fitness enthusiasts, such as Priyamani Sravan, a fitness trainer in Dubai. She enjoys kickstarting a workout with some rock and roll, and then gradually move to some pop songs. She notices that she hits the treadmill with stronger force than she would normally do, without music. “It just makes the entire experience so much more fun,” she says.

That’s the beauty of music: It can transform a gruelling session into something rewarding. Time flies, the movements feel less effortless. Yet, beyond making the workout more fun, music has a profound impact on physical performance, endurance, and even recovery. Science and psychology both confirm that your workout playlist isn’t just entertainment—it’s a powerful tool that can elevate your fitness routine.

The science behind music and exercise

Music influences the body in different ways during a workout. The tempo, rhythm, and even lyrics of a song can affect your heart rate, breathing, and overall endurance. Here’s how, explains Sridhika Bhasin, a Dubai-based physician.

Tempo matters: Songs with a BPM (beats per minute) between 120-140 tend to be ideal for most workouts. Research suggests that this range aligns well with an elevated heart rate, particularly for activities like running, cycling, and high-intensity interval training (HIIT).

Rhythm synchronisation: Your body naturally wants to move in sync with a beat. This is known as rhythmic entrainment, and it can improve coordination and efficiency. “Runners often find that matching their stride to the tempo of a song helps maintain a steady pace and conserve energy,” explains Bhasin.

Reduced perceived effort: A compelling phenomenon is that music can make physical activity feel easier. A study published in the Journal of Sports Medicine and Physical Fitness found that participants who listened to music while exercising reported a lower rate of perceived exertion, meaning they felt less tired despite working just as hard.

Pain and fatigue management: Music can also act as a natural painkiller. A study in Frontiers in Psychology found that listening to music during exercise can decrease the release of stress hormones like cortisol while increasing the production of endorphins—your body’s natural feel-good chemicals.

The psychological boost: Music and motivation

Bhasin explains the psychology of music: The heart and lungs function in natural rhythmic patterns, and sound plays a crucial role in influencing these processes. When we speak, our voices fluctuate in tone and volume, ranging from soft whispers to powerful projections. However, emotions aren't always easy to articulate, some feelings and inner conflicts go beyond words. In such cases, music becomes a powerful tool for self-exploration and emotional release.

Sound vibrations directly impact brain activity, influencing cognitive, emotional, and physical well-being. Music doesn’t just affect mood—it resonates at a cellular level, influencing organs, blood circulation, and breathing patterns. It also helps balance brain function, harmonising the right and left hemispheres while promoting overall physiological and emotional equilibrium.

So, you can create a relaxing playlist that can include binaural beats [similar beats with different tonalities], nature sounds, slower tempo music, or 'feel good' songs. You may also include music connected to a particularly pleasurable experience or time in your life that can trigger feelings of joy, as music is interconnected to memory. Combining music, movement, and deep breathing can also further promote music's calming effect on the mind and body.

Bhasin explains further the connection between music and workout:

Dopamine release: Music triggers the release of dopamine, a neurotransmitter associated with pleasure and reward. This can enhance your mood, making your workout feel more enjoyable and less like a chore.

Distraction from discomfort: Intense workouts can be mentally taxing, but music helps distract the brain from fatigue and discomfort. The immersive nature of a great playlist can keep you focused on the beats rather than the burn.

Emotional connection: Certain songs evoke strong emotional responses, whether they’re tied to personal memories or powerful lyrics. This can give you an extra push during those last few reps or miles.

Music as a performance enhancer: Olympic athletes and elite runners often use music as a tool to get in the zone. The right song can create a sense of euphoria, making peak performance moments feel almost effortless.

How to build the perfect workout playlist:

Creating the ultimate workout playlist isn’t just about picking songs you like—it’s about strategically choosing tracks that match your fitness goals, as Cathy Fez, a Dubai-based fitness enthusiast and instructor advises.

She has some suggestions on how you can go about it:

Match the BPM to your workout

Warm-up (100-120 BPM): Choose slower, motivational songs to ease into movement. Think of songs with a steady, but relaxed rhythm.

Cardio and HIIT (120-160 BPM): Fast-paced, high-energy tracks keep you pumped and moving. Pop, electronic, or hip-hop beats often work well.

Strength training (110-130 BPM): Mid-tempo, powerful songs with strong beats help maintain steady, controlled movements.

Cool-down and stretching (90-110 BPM): Slower, calming tunes help regulate breathing and heart rate as you wind down.

“I would advise to use songs that evoke some feel-good emotions,” says Fez. “Nevertheless, people do like thrashing it out with angst-ridden or aggressive songs, too. It brings more power to their workout, but that depends on you, as that sort of negative energy can lead to possibly negative energy.”

Finally she also advises, “Customise playlists for different workout phases. Create different playlists for different workouts. Your morning jog might need a different vibe than your evening weightlifting session.”

The truth is, a playlist that resonates with you deeply, can really be your secret weapon for better workouts.  Whether it’s giving you an energy boost, helping you push past fatigue, or keeping you engaged, music can really heal the body and mind. The next time you hit the gym or go for a run, don’t just press play—strategically select songs that will elevate your performance, keep you motivated, and make every workout feel like an experience rather than a task.

So, what’s on your workout playlist? The right track might just be the push you need to break new fitness barriers.