A patient once told me she had to stop running halfway through her jog because her playlist hit that one slow Taylor Swift song that just didn’t match her pace.

(I think it was “Love Story,” but I’m not the world’s biggest Swifty.)

Anyhow, my patient* tried to skip the song, tripped over her shoelace, and called it quits for the day.

The lesson?

What you listen to matters. A lot more than people think.

Whether you’re trying to crush your personal best or just get through a 30-minute walk without checking your phone every two minutes, the sounds in your ears can completely shape your motivation, pace, and energy. The good news is that there’s no one-size-fits-all solution. Music, podcasts, guided workouts, and even silence all have their place, depending on your mood and movement.

Today, let’s read about what we could be listening to. Your choice might make or break your sweat session!

*definitely not me

High-Energy Music for Cardio and HIIT

If you’re doing something high-intensity like running, cycling, jumping rope, or circuit training, fast-paced music can help keep your heart rate up and your energy high. Look for songs that are between 120 and 150 beats per minute. That pace matches the rhythm of a brisk walk or jog and can help you maintain a steady tempo.

Popular cardio music genres:

Electronic dance music (EDM)
Hip-hop
Pop remixes
Rock with fast guitar riffs or driving drums

Spotify and Apple Music have curated workout playlists with BPM labels if you don’t want to build your own. You don’t need to know the science of beats per minute to know when a song makes you feel like sprinting versus napping.

Strength Training and Power Lifting Playlists

Strength training often benefits from something a little more aggressive or motivational. This is the time for big beats, intense lyrics, or whatever makes you feel like you could lift a car. People often go for hard rock, rap, metal, or dramatic movie soundtracks.

(On long hikes, my husband Nick constantly hums a theme from Lord of the Rings.)

The trick here isn’t necessarily speed. It’s about getting in the right mental zone to push yourself. If a song gives you that “let’s do this” feeling, it belongs in your lifting playlist.

Chill Music for Yoga, Pilates, or Stretching

You wouldn’t blast techno during savasana. For workouts that focus on flexibility, breathwork, or slow movement, your music should match the mood.

Popular yoga-friendly genres:

Acoustic singer-songwriter
Lo-fi beats
Classical or instrumental
World music with calming rhythms

These help you stay focused and relaxed without becoming sleepy or distracted. Background music here should enhance your body awareness, not compete with it.

Podcasts and Audiobooks

Not everyone wants music during their workout. If you’re walking, doing steady-state cardio, or even lifting weights at a moderate pace, a good podcast or audiobook can keep your brain engaged and make the time fly.

Some patients tell me they only allow themselves to listen to their favorite true crime or comedy podcast while exercising. It’s a great way to make your workout feel like a treat instead of a chore.

Popular podcast genres for workouts:

True crime
Self-improvement or psychology
Comedy
Motivational speakers
Fitness and health education
My podcast with Katie — The Weigh-In NPs!

Just make sure you’re still moving with purpose. If you start standing still because the podcast is too interesting, it might be time to hit pause or switch to something more upbeat.

(Also, if you do like my podcast, give it a Like and Subscribe!)

What to Avoid

Everyone is different, but there are some common playlist mistakes that can trip people up.

Songs that suddenly shift pace or style
Lyrics that distract you from form or breathwork
Music you’ve played so often it no longer energizes you
Headphones that fall out every five seconds (an underrated problem)

Also, avoid skipping songs every two minutes. If you’re constantly flipping through tracks, you’re probably breaking focus more than you realize.

Try a Theme or a Throwback

If you’re stuck in a musical rut, try a themed playlist. A 90s hip-hop workout, a Broadway showtunes jog, or a movie soundtrack hike can totally change your mood. Nostalgia can be powerful, especially when paired with movement.

And if you don’t want to think about it at all, search for pre-made workout playlists by genre, activity, or BPM. There’s no need to reinvent the wheel.

Final Thoughts

The right soundtrack can help you push harder, stay motivated longer, or simply enjoy the workout more. Whether it’s a power playlist, a calming instrumental track, or a true crime podcast you save for treadmill days, what you listen to is part of the experience.

So if your workouts feel off, it might not be your shoes or your form. It might be your headphones.

If you’re looking for personalized advice on building sustainable fitness habits and pairing them with medical insight, we’d love to help.

📅 Schedule a consultation at The A-List Clinic and we’ll support your health goals—earbuds and all.