Behind the scenes of curating the ideal workout soundtrack.
A great soundtrack sets the tone for a great workout, according to Equinox coach and DJ Clinton Foster. “The right combination of upbeat, energetic music can help increase endurance and provide a positive boost to propel you through your workout,” he says.
When it comes to selecting the tunes that will propel you from warm-up to cooldown, Foster says there’s one major rule: Pick music that makes you feel something. “Allow it to stir up those happy memories. Let it bring out that inner warrior. Lean into the motivating lyrics, and dance it out," he says.
Even though the art of the playlist really comes down to jamming to Lizzo, Kendrick, or whatever artists move you, there’s also some science to consider when you’re choosing your final tracks for your HIIT workout, run, or weight lifting session.
Below, Foster offers some research-backed tips for putting a playlist together for your next sweaty endeavor (and having one of those Spotify accounts that all your friends want to follow).
Choose the tempo based on the workout
If you’ve ever made the mistake of queuing up a slow song on a speed run or a fast song during a chill yoga session, you know that the speed of sound matters in your workout.”The sweet spot is anywhere between 128 to135 BPMs [beats per minute] for my HIIT classes,” says Foster.
The Brunel Music Rating Inventory, a questionnaire that evaluates how motivational songs are for physical exertion, slightly widens Foster’s range. Researchers found that songs of about 120 to 140 BPMs generated workout “arousal,” earning songs like Coldplay’s “Viva La Vida” and Britney Spears’ “Womanizer” a spot on your playlist for tough workouts.
The unspoken here? Faster isn’t necessarily better for your playlist. Going over 140 could actually compromise your workout. “Continuously upping the tempo will only work to a certain extent, if the music is moving too fast or the volume is too loud that you mentally check out, then the music has lost all effect,” explains Foster.
And, of course, if you have a mobility, yoga, or stretching session on deck, a chill playlist will serve you better than rock and roll’s greatest hits. “I hesitate to use ‘soft’ music for Best Stretch because the goal is not to get sleepy. What I do is lower the tempo and volume, change the intention, but keep a moderate to high intensity,” says foster. That way, the undercurrent is still moving, but you don’t get knocked over with a wave of sound.”
Make the most of lyrics
Research has shown that music with lyrics enhances physical exertion more than the same songs without lyrics.
It’s also important for your chosen tracks to say the right things. Maybe a song’s words are telling you to dig deeper and work hard or take some time for introspection. Either way, it’s worth considering what your music is telling you to do—and whether that’s appropriate for the workout ahead. “Tap into the subconscious of what the music is telling you to do. Does it have a positive connotation and how will that affect your mental state?” says Foster.
Pro tip: Foster is a big fan of opting for at least a few lyric-free songs during restorative activities like yoga or stretching. That way, you can focus inward and avoid any distractions.
Tell a story with your playlist
While it’s tempting to throw hit after hit on your playlist, Foster says that it’s actually more important to tell a story with a beginning, a middle, and an end. Meaning your musical masterpiece shouldn’t sound the same all the way through.
For example, he says during a MetCon 3 class, there will be three big peaks, a max-out, and then a release at the end. The music should follow the same pattern. “This creates an exertion framework, and the music becomes part of the workout by leading you on that journey rather than just being background noise. It’s the difference between pleasing sounds and igniting that fire inside you!”
Honor those peaks and valleys of your workout in your playlist, and you’ll notice that your energy comes along for the ride, he says.
Mix it up, but keep your faves on deck
A sense of novelty can also up-level your workout playlist and keep things interesting. “Avoid listening to the same thing every time you work out. Mixing things up will help keep you focused, motivated, and keep you from getting bored,” says Foster.
You can keep things interesting by throwing on a setlist from DJs you love, or asking your friends what’s pumping them up right now.
That said, it’s also important to incorporate some reliable tracks in your playlist. “Right out of the gate, I start every class with a high energy, well-known song,” says Foster. That way, you know you’re setting the right tone and not taking too many musical risks.
Stay true to what moves you
In the end, says Foster, a great playlist will be one you emotionally connect with—even if it breaks all the “rules.” That may mean listening to an album that you love front to back or queuing up songs that make you a little bit nostalgic. You may also choose to throw on a podcast or catch up on your reading with an audiobook. “If you’re creating your own playlists, lean into what you love. Your best work comes when you feel good, when you have fun, and when you see progress,” says Foster.