A new study shows that listening to your favorite music during workouts can significantly improve endurance. Cyclists who trained with songs they chose themselves lasted nearly 20% longer than when they rode in complete silence, yet did not feel more exhausted at the end of the workout. Researchers say music helps people stay in the “pain zone” longer without increasing their perceived effort.
The “pain zone” refers to the point of exertion at which the body approaches or crosses the anaerobic threshold, also known as the lactate threshold. At this stage, the muscles work at such high intensity that the body cannot clear lactic acid as quickly as it is produced. The physical result is the familiar burning sensation in the muscles, heavy breathing and significant discomfort. This is the point in a workout when most people break and want to stop because it becomes too difficult — and this is where music comes in, helping to mask those sensations.
The study included 29 exercisers who performed high-intensity cycling while listening to music they had selected. Most of the songs chosen had a tempo of 120 to 140 beats per minute. Compared with a silent workout, participants were able to keep pedaling for nearly six additional minutes before reaching exhaustion. The researchers said the simple strategy could benefit both athletes and recreational exercisers.
The findings were published in the scientific journal Psychology of Sport & Exercise, one of the leading journals in the field studying the connection between psychology and physical activity. Lead researcher Andrew Danso, from the Centre of Excellence in Music, Mind, Body and Brain at the University of Jyväskylä in Finland, said the results could have practical value for anyone trying to improve workout performance or simply stick to an exercise routine.
Danso said self-selected music does not change fitness levels or make the heart work much harder in the moment, but helps people tolerate sustained effort for longer. He said it could be an exceptionally simple, cost-free tool that helps people push further in training without feeling more strain afterward, adding that the right playlist may make difficult workouts easier to complete and even more enjoyable.
Less difficulty, more time in the ‘pain zone’
Participants completed two separate cycling tests at the same high intensity — about 80% of their maximum power output. One workout was performed in complete silence, while in the other they were allowed to listen to their preferred music. With music, participants pedaled for an average of 35.6 minutes. Without music, the average fell to 29.8 minutes. Researchers described the gap as a clear improvement of about 20% in endurance.
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Those who listened to music during the workout achieved better results
(Photo: Drazen Zigic / Shutterstock)
Although participants trained longer and burned more energy overall, their heart rate and lactate levels at the end of both tests were similar. That suggests the music did not actually reduce the physical demands of the workout, but helped exercisers tolerate discomfort for longer without making the effort feel harder. Researchers said music enabled participants to remain in what they called the “pain zone” for longer without increasing the perceived difficulty of the effort.
The researchers added that the results may also have broader public health implications. If music helps people cope with exercise more easily and stay active for longer, it could help reduce some of the health risks linked to low fitness and physical inactivity.
Health experts at Harvard University also say music’s effect on exercise stems from its ability to serve as a powerful psychological distraction. Listening to favorite, fast-paced songs — often recommended at around 135 to 142 beats per minute — can focus the brain’s attention on external stimuli and musical rhythm, effectively blocking fatigue and discomfort signals sent from the muscles to the central nervous system. This distraction not only improves mood and boosts motivation, but directly changes how hard the workout feels, allowing exercisers to keep pushing forward without feeling that the workout has become more difficult.