The Influence of Music on Training

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Jeux paralympiques

Music enhances athletic performance by boosting motivation and reducing the perception of effort. A fast rhythm helps with intense exercises, while slower music aids recovery by lowering stress. It can also promote a state of flow, thus increasing training efficiency. However, for technical exercises, it can sometimes be a distraction.

TABLE OF CONTENTS

  • The positive effects of music on training
  • When music can be a hindrance
  • Different types of music depending on the sport
  • Music in weightlifting!
  • Volume training (10-12 reps): the paradox?
  • What types of music are recommended for recovery after training?
  • Coach's advice

THE POSITIVE EFFECTS OF MUSIC ON TRAINING.

Increase in motivation and reduction in perceived effort:

  • Rhythmic or motivating music can help focus and maintain a higher level of effort. Fast tempos, in particular, stimulate movement cadence and make fatigue feel less noticeable.
  • Sports such as running, CrossFit, or high-intensity weightlifting sessions can benefit from dynamic playlists that boost energy and motivation.

Mood improvement:

  • Music directly influences dopamine production, which generates positive emotions. For cardio sessions or HIIT (High-Intensity Interval Training) exercises, music can help maintain strong mental focus while pushing beyond limits.

Better movement synchronization:

  • In sports where cadence and rhythm are important, such as swimming, cycling, or bodybuilding routines, music can help coordinate movements with the rhythm of the beats, thus improving movement efficiency.

Speed and tempo management:

  • For training sessions where breath control and rhythm are important, such as yoga, Pilates, or stretching, slower and more relaxing music can help channel energy and regulate breathing. This improves focus, relaxation, and allows for a better reconnection with bodily sensations.

WHEN MUSIC CAN BE A HINDRANCE:

Technical training or heavy lifting:

  • When attention to technique and posture is crucial, such as during heavy weightlifting, Olympic lifting, or powerlifting, overly stimulating or intrusive music can hinder concentration. In these situations, focusing on the precision of movements should be the priority. Intense music may distract or push one to overexert, potentially leading to injuries. However, many athletes find motivation in "hard" music to push beyond their performance limits.

Sports requiring high mental concentration:

  • In sports like gymnastics, archery, or even golf, where concentration and mental precision are critical, music may interfere with focus. These disciplines often require silence to concentrate on each movement.

DIFFERENT TYPES OF MUSIC DEPENDING ON THE SPORT:

Rhythmic and fast-paced music (120-140 bpm):

  • Ideal for endurance or high-intensity sports such as spinning, CrossFit, or sprinting. It stimulates energy and helps maintain a high tempo.

  • Examples: "Stronger" – Kanye West: Perfect for sessions where you want to push yourself with an intense rhythm.  "Eye of the Tiger" – Survivor: A motivating classic that drives maximum effort.  "Till I Collapse" – Eminem feat. Nate Dogg: Motivating with powerful lyrics and a striking rhythm.

Soft and soothing music (60-90 bpm):

  • Perfect for relaxation and stretching sports, such as yoga, Pilates, or Tai Chi. It helps slow down breathing and reduce stress, fostering a better connection between the body and mind.

Motivating music with inspiring lyrics:

  • Can be used for team sports or workouts where group motivation plays a role, such as during football, basketball, or bootcamp training.

No music:

  • Some sports, like meditation or highly technical disciplines, prefer the absence of music to allow optimal focus on movements or breathing.

In summary, music can be a powerful ally in athletic performance, but it must be adapted to the nature of the activity and the level of concentration required. Studies show that music is particularly effective for workouts where motivation and endurance are paramount, while for technical sports or activities requiring extreme concentration, it can sometimes prove counterproductive.

MUSIC IN WEIGHTLIFTING!

1. Training for muscle growth (hypertrophy): 10-12 repetitions

Goal: Maximize muscle size by lifting moderate to heavy weights with a relatively high number of repetitions, while maintaining maximum concentration. Music or no music?:

  • No music: Since hypertrophy training relies heavily on the mind-muscle connection, the absence of music or very subtle, low-tempo music may be preferable to maximize concentration. This allows you to fully feel each muscle contraction.
  • Subtle music: If you feel the need for background sound, soft, instrumental, or moderately paced music (without distracting lyrics) could be used to maintain an ambiance without disrupting your focus on the muscle.
  • Why?: The goal here is to focus deeply on the muscles being worked. Overly stimulating music could interfere with the concentration needed to properly feel the muscle contraction.

2. Strength training (6-8 repetitions)

Goal: Increase maximum strength by lifting very heavy weights with a low number of repetitions. Recommended music:

    • Intense and energetic music (120-150 bpm): Powerful and energetic tracks, such as metal, hard rock, or even heavy hip-hop or epic orchestrations, are perfect for moments when you need to summon all your energy and focus on a heavy lift.
    • However, between sets, it is often useful to lower the volume or choose calmer tracks to promote mental recovery before the next maximal effort.

Why?: Strength training requires intense focus for perfect technical execution and maximum effort. Music helps create an adrenaline boost for these heavy repetitions, but it's essential not to be distracted by overly intrusive rhythms during execution.

Examples:"Enter Sandman" – Metallica (123 BPM): A rock classic with a powerful rhythm, perfect for heavy strength sessions.  "Stronger" – Kanye West (104 BPM): Although slightly below the recommended BPM, this energizing track motivates you to push your limits.  "Remember the Name" – Fort Minor (120 BPM): Perfect for intense efforts, this track has motivating lyrics and a steady rhythm.  "Lose Yourself" – Eminem (171 BPM): Slightly faster, but the energy it generates is perfect for intense strength training.  "Can’t Be Touched" – Roy Jones Jr. (150 BPM): An ideal track to maintain focus and energy during very intense efforts.

3. Endurance training (12-15 repetitions or more)

Goal: Improve the muscles' ability to sustain prolonged effort by using lighter weights and a higher number of repetitions. Recommended music:

  • Rhythmic and steady music (100-130 bpm): Genres like house, soft electronic music, or pop tracks with a consistent rhythm are perfect for maintaining a steady flow and endurance.
  • Lyrics can sometimes be distracting, so instrumental tracks or songs with repetitive lyrics work well here.

Why?: Endurance training relies on stamina, so an engaging but not overly intense music can help you stay focused and maintain rhythm without mentally or physically exhausting yourself during the early sets.

Examples:"Uptown Funk" – Mark Ronson feat. Bruno Mars (115 BPM): Perfect for maintaining a steady effort with an upbeat and joyful rhythm. "Shake It Off" – Taylor Swift (160 BPM): Although a bit faster, its contagious energy can keep motivation high during long sets. "Locked Out of Heaven" – Bruno Mars (146 BPM): With its groovy rhythm, it's a great choice to maintain good intensity. "Can’t Stop the Feeling!" – Justin Timberlake (113 BPM): Uplifting and with a great groove, it helps to keep a steady rhythm for training. "Just Dance" – Lady Gaga feat. Colby O'Donis (119 BPM): Ideal for maintaining effort and keeping energy at its peak.

4. Muscular endurance training (15 repetitions or more, light weights)

Goal: Increase the muscles' ability to contract repeatedly over a long period, using light weights with a high number of repetitions. Recommended music:

  • Motivating and dynamic music (120-140 bpm): Upbeat and energetic tracks, such as funk, dance, or pop, can help maintain motivation throughout long and sometimes exhausting sets.
  • For endurance, it's important to have tracks that don't change tempo too often, helping to maintain consistent focus on the task.

Why?: Muscular endurance can be mentally demanding because the sets are long. Rhythmic but not overly intrusive music helps maintain a steady effort and focus on breathing and technique.

Examples: "Happy" – Pharrell Williams: A steady rhythm and joyful melody to support prolonged effort."On Top of the World" – Imagine Dragons: Perfect for maintaining a steady pace and staying motivated during long efforts."Uptown Funk" – Mark Ronson feat. Bruno Mars: Rhythmic and upbeat, this track helps maintain a stable rhythm.

When it’s better to avoid music during weightlifting:

  • Very heavy loads or technical work: If you are performing complex movements like heavy squats, deadlifts, or technical Olympic lifts, music can be distracting. In these cases, it's often safer to avoid music or opt for calm, subtle music so it doesn't interfere with your concentration.
  • Very short sets with maximum load: For sets with very low repetitions (1-3 reps), where every rep is critical, some people prefer to lift without music to focus solely on their technique and breathing. However, this can vary from person to person.
  • The maximum concentration required for volume training can be inhibited by music, as the attention it demands from the brain may reduce the focus available for the mind-muscle connection.

Summary of musical recommendations based on training type:

  • Hypertrophy (10-12 reps):

    Rhythmic and motivating music, fast tempo (rock, hip-hop, electronic), or no music.
  • Strength (6-8 reps): Intense and energetic music for the sets, recovery with calmer tracks (metal, hard rock, heavy hip-hop).
  • Endurance (12-15 reps): Rhythmic, steady, and moderate music (house, pop, soft electronic).
  • Muscular endurance (15 reps or more): Motivating and dynamic music (funk, dance, pop).

In summary, music can be a valuable tool in weightlifting if it is well-suited to the goal at hand. For resistance or endurance, rhythmic and motivating music can provide a real boost. For strength, more intense tracks can aid in heavy efforts, while allowing space for calm during recovery to avoid mental overload.

VOLUME TRAINING (10-12 REPS): THE PARADOX?

Volume training (or hypertrophy) requires a particular focus on muscle contraction, proper execution of movements, and the sensation in the muscles. A key concept in this type of training is the mind-muscle connection, where the athlete must actively focus on the muscles being worked. This raises the question of music's impact on the quality of this connection.

Concentration and mind-muscle connection:

The idea behind the mind-muscle connection is to maximize voluntary muscle contraction by focusing entirely on the target muscle. Several studies show that this active concentration on the muscle can:

  • Improve muscle fiber recruitment,
  • Increase perceived muscle tension,
  • Optimize the quality of repetitions, especially in isolation movements (like bicep curls, lateral raises, etc.).

In this context, music, depending on its type, can have either a positive or negative impact. Distracting or overly energetic music can shift attention away from focusing on the muscles, which could theoretically reduce the effectiveness of sets in maximizing muscle gain.

Studies on the impact of music and concentration in weightlifting:

1. Music and performance in weightlifting:

  • A study published in the Journal of Strength and Conditioning Research (2010) showed that music can enhance physical performance (notably muscular endurance and motivation), but in some cases, it can also distract athletes when they need to focus on technique and form. For hypertrophy exercises, where the quality of muscle contraction is crucial, this could mean that overly energetic music may hinder the necessary focus on the muscle.

2. Mind-muscle connection and the absence of music:

  • Other research indicates that the absence of auditory distractions (such as music) can improve mental focus. A study in Psychophysiology (2013) suggested that physical or cognitive tasks requiring a high level of concentration generally benefit from a quiet environment, as the brain can fully focus on the task at hand. Applied to hypertrophy, this supports the idea that a music-free environment could enhance the mind-muscle connection.

3. The cognitive load of music:

  • Music, even when motivating, constitutes a form of "cognitive load" (or mental occupation). Some athletes may find that music boosts their motivation and engagement, but this depends on their ability to manage this additional load while concentrating on the muscles being worked. For others, music might reduce this concentration, especially if they already struggle to establish a strong mind-muscle connection.

When can music be beneficial or harmful in hypertrophy?

  • Beneficial: If the music is soft, rhythmic, and not too distracting, it can help maintain prolonged focus without being overly "energizing." Music without lyrics and with steady rhythms can also create a good training atmosphere without disrupting concentration.
  • Harmful: On the other hand, highly rhythmic music with distracting lyrics or intense tempo changes could break this essential connection. This might lead to a lack of focus on the muscles and reduce the effectiveness of sets in maximizing muscle growth.

Conclusion: Silence or music for hypertrophy training?

  • Training without music: For hypertrophy work, where the mind-muscle connection is crucial, it can be beneficial to train without music to maximize focus on each contraction and movement. If the goal is to feel every muscle fiber and strengthen the mind-muscle connection, silence can allow for better focus.
  • Discreet or ambient music: If you still prefer a background sound to maintain a certain level of energy, soft, instrumental music or tracks with steady rhythms and no lyrics can create an atmosphere that supports focus without disturbing it. The idea is to create an environment that enhances concentration, rather than dividing it.

In summary, while music can boost energy and motivation, in hypertrophy training, where concentration is key, studies suggest that training without music, or with soft music, may be more beneficial for maintaining an optimal mind-muscle connection.

WHAT TYPES OF MUSIC ARE RECOMMENDED FOR RECOVERY AFTER TRAINING?

After an intense workout, the recovery phase is crucial for allowing the body to regenerate and recover from the effort. Music plays an important role in this phase by influencing the mental and physiological state of the athlete. Here is an overview of the types of music recommended for post-workout recovery.

Slow-paced music (60-90 BPM) to promote relaxation

Slow music, with a soothing rhythm between 60 and 90 beats per minute (BPM), is ideal for recovery after an intense workout. This type of music helps to:

  • Reduce stress and anxiety: Studies show that slow-tempo music reduces the production of cortisol, the stress hormone, thereby promoting a state of relaxation after exertion.
  • Slow down heart rate: Listening to calming music after exercise helps lower heart rate more quickly, which contributes to better recovery and brings the body back to a resting state.
  • Improve muscle recovery: Oxygen circulates more efficiently to the muscles, promoting muscle recovery and reducing feelings of fatigue.

Examples of suitable music genres

The following genres are recommended to accompany the post-workout relaxation phase:

  • Classical music: Pieces by composers like Ludovico Einaudi or Erik Satie, featuring soft and soothing melodies, can promote relaxation.
  • Ambient: This genre, characterized by gentle soundscapes and slow rhythms, is particularly effective for creating a calm atmosphere.
  • Soft jazz or chill-out: Music with minimal rhythmic intensity but calming harmonies helps maintain a state of calm while aiding mental recovery.

  • Practical examples:  "Breathe Me" – Sia: A soft track with a slow rhythm, ideal for releasing post-workout tension. "Sunset Lover" – Petit Biscuit: Relaxing and soothing, this gentle electronic track is perfect for calming the heart rate after exercise. "The Weight of the World" – Fractures: A light and gentle melody to promote mental and physical recovery.

Music and hormonal effects

Studies reveal that softer tracks reduce the secretion of stress hormones like cortisol while promoting the release of endorphins, known for their relaxing and pain-relieving effects. These hormonal changes not only allow for faster physical recovery but also better mental preparation for the next session.

Examples of tracks and playlists

It is recommended to choose tracks with a tempo suited to the gradual decrease in intensity. Streaming services like Spotify or Apple Music offer playlists specifically designed for post-workout recovery, featuring slow or instrumental music. Tracks like "Weightless" by Marconi Union have even been scientifically proven to reduce stress.In conclusion, slow music at 60-90 BPM contributes to faster and more efficient recovery by reducing stress, promoting muscle relaxation, and helping to bring heart rate back to its resting level.

COACH'S TIPS

  • Personally, I have often used music in endurance sports, something that makes you want to sing, makes you feel joyful, and helps you forget the pain of training and the passage of time.
  • As for strength sports or maximum performance, "hard rock" music helps you tap into more aggression to lift heavier weights.
  • However, for volume training, flexibility, or relaxation, music can be a hindrance. It doesn't allow you to fully concentrate on your muscles or your body. If you're not convinced, the best approach is to try both methods for a while and see which one helps you progress more.
  • Don't rely solely on music for your training. Remember that nutrition is one of the foundations of your progress. A good balance of proteins, carbohydrates, and vitamins and minerals is crucial, but music can add that extra bit of motivation you might need on some days.
  • For more training advice, feel free to check out our specialized tips.

Yves Bondroit coach for QNT