By Francesca Wilson, B.S. Exercise Science, ACE Certified Personal Trainer, Precision Nutrition Level 1 Coach
As a dancer and personal trainer, music and movement for me are so inherently connected that I have a hard time experiencing one without the other. Music makes me want and need to move! I get an almost unpleasant feeling if I am trying to relax at home if there is music on above a whisper volume. I am constantly asking my poor husband to turn the music down or off when I am trying to wind down or focus because if there is music I end up pacing or dancing. For my group exercise classes I like to make a playlist that will specifically, musically motivate the class in conjunction with what we are doing in the workout. From warm up though cool down the right music can make every aspect of an activity subjectively or even objectively better for the exerciser.
I recently had a conversation with a client where they lamented the fact that everyone in the gym had headphones on and no one was really talking much to each other. It was true! However, I was pumped that everyone in the gym was using music to enhance their workout. We were in a sea of pretty regular heavy lifters that day so it made sense to me that all had their own personal music going right to their ears. I got to put my smarty pants on and explain to my client about the impact music has on our perceived rate of exertion (RPE) or how faster tempos of music allows us to prolong both high intensity exercise and duration of endurance activities.
The psychological effect of music on movement, exercise and performance has been well studied in both exercise science and psychological academia. I wanted to break down the basics for our clients so they can use music to its best advantage while grinding away at a tough workout or when they are having a low motivation day.
– Listening to self selected music during a workout actually boosts the level at which you initially choose to work and leads to more positive recall of the workout itself(1). I know the algorithms on the music streaming apps are good and typically find nice playlists for you, but take a little time to put together your own and you will enjoy your workout even more(6). For a low motivation or low energy day this can be the key to getting in the gym and then pushing a bit when you think you have nothing in you.
– Stimulative music between anaerobic efforts like sprinting, power movements or weight lifting helps facilitate blood lactate clearance (any lactate molecule produced by exercise effort is accompanied by one hydrogen ion. Hydrogen ions lower the pH of our blood. Higher acidity irritates muscle nerve endings which is felt as “burning” by most of us). In studies, using stimulative music allowed participants to actually increase power on a second anaerobic trial(2). So keep listening to music that is exciting upbeat while recovering between difficult HIIT sets.
– Find up tempo songs! During sustained submaximal cardiovascular activity our brains are inclined to respond to rhythmic elements. We subconsciously want to make our movement synchronized(3, 4, 5) with the tempo… even if we claim we have ‘no rhythm’. For a longer cardio workout try finding songs with a bpm that are all similar and be amazed how maintaining your pace is easier! There are plenty of pre-made playlists on streaming services that are based on a bpm specifically for running but you could use them for other cardio as well. A good starting point for moderately trained people is 130bpm, adjust speed from there based on how the pace feels to you.
In the middle of writing this blog my curiosity got the best of me and I had to ask our staff “what are their current top 5 workout songs?” I put together a public playlist on spotify for all our clients of the staff’s picks. It is so fun to see everyone’s personality shine through.
A few caveats: 1. We are showing our fairly narrow age range here so if electronic dance music (EDM), rap, 2000s pop and metal are not your thing this might not be the playlist for you 2. These are not radio edits and there is explicit content not appropriate for kids 3. As usual Pat just has to be difficult so I chose a track from the albums that I liked.
Enjoy!
https://open.spotify.com/playlist/2ddIHAllb4n3xW72KjgQFp?si=nPnZ-JIuRXiEMs0WgAhuEQ
Trainers lists in detail below:
Aaron Boike:
September – Earth, Wind & Fire – This is one of my one year old Son’s favorite songs, and reminds me of him, which usually makes hard runs and races better. : )
8AM – Murtagh – This track has a meditative quality to it that gets me really to really crush pretty much any type of workout or run. This is my current favorite pre-workout track.
Ball For Me – Post Malone – This song makes your ego much larger, and reminds me of when I was younger and cooler (…or was I ever?), leading to PR’s and such : )
Feeling of Falling – Cheat Codes – This track has a very uplifting quality to it, a solid beat, and a melody that is beyond catchy. Perfect for your run or workout.
Pets – Deadmau5 – Solid beat, ambient yet upbeat feel. It just keeps you going no matter what is planned for your workout.
Isa Boike:
Hula Hoop (Precision Soca Remix) – Omi – Super upbeat, gives a great rush of energy. It was one of my bootcampers all time favorites and it really gets me pumped up.
Coming Undone – Korn – nothing gets the adrenaline going like a nice angsty song. It’s great especially if you’ve got some tension to let out.
First of the Year (Equinox) – Skrillex – amazing base, very intense song with a pretty cool melody. Great for a power workout
Superpowers – SAARA – I’m surprised this girl hasn’t gotten more popular. This song is energetic, great melody, easy to sing along to and gets you dancing.
Mayores – Urban Tropical Remix – Becky G Feat. Bad Bunny- I love working out to reggaeton and this one makes the top of my Spanish music list. Good beat, easy to move to, gets you pumped up easily.
Amy Divine:
Womaback by Lucas Brontk- This song is bangin! I feel pretty motivated doing overhead throws with my sledgehammer or 5 kg club while these beats are droppin.
Turn Down for What by DJ Snake and Lil Jon- Functional Patterns is about applying power to our movements and this song envokes a powerful mindset for me. It motivates me to give it my all.
Mosh Pit (Caked Up Remix) by Flosstradamus- With FP we walk and swing kettlebells in conjunction with our movement. This song is fun to stay on beat with a kettlebell swing.
Uproar by Lil Wayne- This song is the furthest from PC type music so I make sure I have head phones on when this is my choice for a good beat. I like Lil Wayne a lot but boy oh boy is he vulgar. This song is hands down my fav of all the Lil Wayne songs.
APES**t by The Carters- I love Beyonce and of course Jay Z so the two combined is powerful. This song just has a good beat and its moving.
Pat Murphy (I don’t really go by tracks… I go by albums other than for 1 thing; PR Lifting):
Track: Bleed – Meshuggah – This is a song you listen to before your wreck stuff and lift like your life depended on it. Great for Max lifts and spinal destruction.
Album: Periphery – Hail Stan – Has a steady drive but also some heavy hitters. I suppose the first song Reptile begins how I would imagine I’d start running; a slow build into the tune. But, I don’t run right now.
Album: Kadinja – Ascendancy -Rhythmically driven as djent usually is. Great weight lifting album due to its song to song consistency. This could also be great for a runner that likes to run with the beat as it’s often hard to find making the run harder. Extra calories burned due to difficulty. 🙂
Album: Erra – Neon – More of a standard progressive metal band with some djent tendencies this album is more simple to listen and workout to. Probably better for an endurance based workout or cruise workout day due to it’s simplicity and ease of listening. Less mentally taxing.
Album: Animals as Leaders – The Joy of Motion -This album is great for when you are at the gym with your crew or might run into someone you know. It’s an instrumental album so no vocals to pay attention to (making it great for chatting) and the musicianship is so rhythmic and complex that once you put your earbud back in you’d probably think you’re listening to the same song even if 7 minutes has passed since your last set.
Richard Soto:
Twinz (Deep Cover) – Big Pun & Fat Joe – good for when you’re close to max effort and you need something to get you focused
Living Dead Girl – Rob Zombie – once the intro finishes and the guitar bursts in… its time to lift
Dat Way – Tay K – this kid has a voice that makes you believe his songs are truthful retellings of his life
I Luv It – Jeezy – a classic from the 2000s that never fails to hype me up
Devil Trigger – Casey Edwards – found this in a game I played, it was constantly in the background and I grew to love the heavy drum beat
Ryan Williams:
Cold Hard Bitch – Jet. This is one of the first songs I learned to play on the drums and it rocks. Try not getting pumped when you listen to it.
Put on – Jeezy and Kanye. This was on my “get pumped for football games” mix in high school and the bass will fill your soul. A guaranteed PR for any lift you will perform when it comes on.
I wanna Dance with Somebody- Whitney Houston. Probably my favorite song of all time. The key change will get those feet moving!
Anything Lindsey Stirling- EDM and violin…what’s not to love??
Business Time – Flight of the Concords. This one is goofy, not gonna lie. It’s slow and hilarious. It was on a locker room CD at Gustavus and it brings back memories of hanging with the team after a hard workout or practice.
Francesca Wilson:
Immigrant Song – Led Zeppelin – Because Robert Plant scream-singing in the chorus can get me through anything.
POWER – Kanye West – The lyrics plus chant in the background are too hype.
Dancing On My Own – Robyn – The bass line and every time the beat re-drops.
Freedom – Beyoncé (feat. Kendrick Lamar) – “Imma keep running cause a winner don’t quit on themselves.” Yaaas queen.
Peanut Butter Jelly – Galantis – It’s such happy EDM and a perfect speed for cardio.
(1) http://dx.doi.org/10.1037/spy0000115
(2) http://dx.doi.org/10.1037/spy0000161
(3) https://journals.humankinetics.com/view/journals/tsp/22/2/article-p175.xml?tab=contentSummary
(4) https://www.jsams.org/article/S1440-2440(11)00118-6/fulltext
(5) https://onlinelibrary.wiley.com/doi/full/10.1111/j.1600-0838.2009.00948.x
(6) https://www.tandfonline.com/doi/full/10.1080/1750984X.2011.631026