Scientists Reveal a Natural Way to Increase Your Workout Stamina By 20%

What did the study find?

The study, published in Psychology of Sport and Exercise, focused on 29 healthy, active exercisers who worked out on stationary bicycles in two separate sessions—one while listening to music and one while listening to nothing. Both times, they wore over-ear headphones. The cyclers began with a workload of 70 watts, which increased by 25 watts every two minutes until they reached exhaustion or could not maintain 60 revolutions per minute (RPM), even with verbal encouragement.

After both sessions, it was found that those who listened to personalized playlists while pedaling ultimately lasted 20% longer than when they didn’t. They also tolerated higher intensity levels. But there was a catch—although the music listeners curated their own playlists, they did so under a condition: Rhythmically, songs had to be within a range of 120 to 140 beats per minute, examples of which include Lady Gaga’s “Just Dance,” Bad Bunny’s “Monaco,” Post Malone’s “Circles,” and Cindi Lauper’s “Girls Just Want to Have Fun.” So, the jams had to be upbeat, which, we can probably agree, is the case for any good workout playlist.

So, do these findings mean that music is a magical power-up of sorts? Not in the physical capacity, per se, but potentially in a mental one. Researchers measured things like cyclists’ heart rate, energy expenditure (a.k.a. calories burned), and perceived exertion, and music didn’t seem to impact those. Instead, it seemingly changed how the cyclists experienced effort itself, making exercise feel more manageable or exciting.

How music may boost your endurance

“Music can have a powerful impact all-around, from boosting mood, improving concentration, or improving relaxation (with slower music),” explains Erika Kawamura, Psy.D., DipACLM, a licensed psychologist who is board-certified in lifestyle medicine and director of practice initiatives at Equilibria Psychological and Consultation Services in the Greater Philadelphia area. “There’s a reason why you might notice that your favorite upbeat song suddenly puts you in a good mood or even makes you bust out some dance moves. Listening to music can also naturally get you to sync up your exercise movements to the song’s fast beat and increase your desire to move rather than sit.”

But how? “There’s likely both a motivational and attentional component involved,” adds Lindsy Jackson, P.T., D.P.T., physical therapist and founder of Nerdy Mom DPT. “There is also evidence that music can partially shift attention away from sensations of fatigue or discomfort, particularly during moderate-intensity exercise. Researchers sometimes refer to this as a distraction or dissociation effect.”

Other ways to boost workout endurance

Kawamura recommends making workout fun and leaning into the creativity of it by grabbing a workout buddy, mixing it up (try running! hiking! pickleball! yoga!), and/or setting realistic goals (and coinciding rewards) as motivators. “Most importantly, you have to like it and it has to be fun for you!” she notes.

Likewise, Jackson says one of the best strategies for working out consistently and enjoying it is reducing friction, which includes pairing movement with positive sensory experiences like music, outdoor settings, or routines you look forward to.

It’s also important to know your limits, even when the playlist is popping off. “While you might feel amped and want to force yourself to keep going, it’s important to listen to your body to avoid getting hurt or prevent injury from over-exercise or overuse of the same muscles,” says Kawamara. In addition to pain, other signs that you may need to pump the brakes include feeling irritable or noticing other changes in your mood, feeling constantly fatigued, decreased performance or progress, or feeling sick.

It’s recommended that you have at least one rest day a week and alternate intensities to achieve balance and remain in tune with your body. “The key is learning to separate excitement from capacity,” notes Jackson.

In conclusion: “Music may help people push harder, but that does not mean recovery becomes less important,” Jackson adds. “More is not always better. Sustainable training usually comes from balancing challenge with adequate recovery.”

The bottom line

If you struggle with workout motivation or if you often feel zapped halfway through a sesh, music can be your personal cheerleader, says Kawamura. These findings also make clear that small environmental factors can meaningfully influence exercise adherence and performance, Jackson adds. “We often think exercise success is purely about discipline, but our nervous system, mood, environment, and emotional engagement all matter,” she says.

It’s worth noting that the study had a relatively small population, concentrated on younger people with an average age of 34, so more research is needed to determine whether the results are more widely applicable. Still, experts agree that exercise is both physical and psychological, and this study is a great reminder of that. “Humans are not machines. Factors like enjoyment, emotion, stress levels, and sensory input can all influence performance and consistency,” says Jackson. “For many people, creating a positive emotional connection with exercise may be just as important as the workout plan itself.”