In my old gym, they used to hate when I’d come in to train. Because I was one of the longer-standing members, they’d let me hook up my phone to the stereo system. One of the trainers in particular would groan and roll his eyes the second it sync’d up. Why? Probably because the moment I hit play, the hard-thumping hip-hop music record-scratched (almost literally) into a deluge of Top 40. The toppiest of the Top 40, in fact. Taylor Swift’s influential “Shake It Off” was my track of choice (and has been for some time). The shiny bubblegum sounds would continue with classics such as the Backstreet Boys’ “The Call,” Katy Perry’s “Teenage Dream,” and a never-ending playlist of nostalgic, high-paced, high-energy, often crappily written tunes.
My preference for said pop music was almost like this weird mark of shame amongst my fellow gym attendees and the trainers who typically opted for heavier, harder, more aggressive music. But, what works works. It’s not like I have much against hip-hop, or even crazy angry metal (which would sneak its way into my playlist occasionally). It's just that the shimmery siren's song of Taylor, Charli, or the occasional Arianna cannot be ignored, especially if it's somehow leading to better workouts.
Because for some reason, nothing motivates me more. In fact, pretty much every PR (personal record) I’ve nabbed over the past few years has been to the tune of some chart-topping teen or post-teen.
Why was that the case?
It doesn’t take a rocket scientist to know that when you listen to music, your mood is affected. That same effect occurs when you’re exercising—a phenomenon that’s been studied quite a bit by people who study for a living. Though there’s a lot we don’t know about what’s exactly going on, there are a few things science can confirm for us. And, bonus: An explanation as to why the gym makes me more partial to pop music than anything else.
A 2003 study showed that shooting performance in basketball players improved when they listened to self-selected music.
According to a 2008 Sport Journal story by Costas Karageorghis and David-Lee Priest, your attention is narrowed when you listen to music while working out, and your head can focus on something else besides the crippling tiredness your experiencing or the cinnamon bun you’re pre-ordering in your mind. Your entire perception of how much you’re exerting yourself is altered, making it seem like less of a pain in the ass. What’s more, the article’s mention of a 2003 study which showed that music increases “flow.” In this case, shooting performance in basketball players improved when they were allowed to listen to self-selected music.
So those that have a pump-up playlist (or a cool-down one) they listen to on the way to the gym or just before exercising could very well be onto something. “Music alters emotional and physiological arousal and can therefore be used prior to competition or training as a stimulant, or as a sedative to calm ‘up’ or anxious feelings,” according to Karageorghis and Priest. Naturally, the music is typically upbeat and loud to get you amped; slower, calmer, and more Alicia Keys to get you chilled. There’s also the somewhat obvious conceit that music just elevates your enjoyment of something, making whatever tasks you’re doing less monotonous. Think of a quiet gym, your only soundtrack being that weird dude that doesn’t stop grunting and/or dropping his weights. Hell.
You’ve probably noticed that when you’re jamming out on a run or doing jumping jacks (I assume somebody somewhere still does those) you’ll find yourself going along to the beat of the music. In the same way that slime responds to music in Ghostbusters 2, you naturally synchronize with the beat. That may seem pretty obvious, but you get the not-so-obvious benefit of regulation, which helps you work more efficiently. The writers referenced a 2008 study where it was discovered that participants who were cycling to music required 7 percent less oxygen to do the same amount of cycling as those that weren’t. They also name-drop long-distance runner Haile Gebrselassie who famously set records to the song “Scatman,” which he chose simply because it matched his pace and essentially made him a better runner. Music! Power!
That’s all well and good, but what’s the key to selecting the perfect playlist? What’s the mystery behind these Swiftian tunes that seem to give me Spartan strength? In an interview with The New York Times, Karageorghis discussed the Brunel Music Rating Inventory, a method for deducing a track’s effectiveness for your workout. “One of the most important elements, Karageorghis found, is a song's tempo, which should be between 120 and 140 beats per minute, or BPM,” the article states.
Hmmmm. INTERESTING. You know who makes a lot of music in that range and beyond? Taylor Swift. My fitness anthem, “Shake It Off,” clocks in at 160. A perfect fat-burning, last minutes of cardio pace as far as I’m concerned. In that same Times article, there's a rather obvious reference to the fact that this “coincides with the range of most commercial dance music.” So, by a matter of convenience, it’s just simply the easiest and most readily available.
Of course, what your workout is and what your personal musical taste is are factors. But the general understanding of how BPM and music affect you could make your workouts more substantial. I’m not saying you should be listening to “Shake It Off” on repeat (though you could, and it would be glorious for a time), it’s worth putting a little more effort into your playlist. And don’t forget that the effect is mirrored in your cool down. Maybe don't wind things down with anything too aggressive (though Kanye West’s “Black Skinhead" has some transformative powers). Just switch to Taylor Swift’s “Clean.” Or you know, Drake.
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