Originally published in The Source
Athletes chase every edge they can find: supplements, recovery tools, advanced programs. But according to fitness trainer Eugene Pallisco, one of your greatest training tools comes straight from your phone: your playlist.
Research consistently shows that music can influence energy levels, motivation, and even physical endurance. Pallisco highlights how the right tracks can transform workouts from mundane and low-energy to high-impact, breakthrough sessions.
Why Music Matters in Training
The first thing you’ll notice when you put on a good song is that your mood instantly lifts, and that’s because music can tap into your brain’s reward system. The right beats set off a domino effect:
It triggers dopamine release, which boosts your mood, and that makes your entire training session feel less gruelling.
That psychological lift then translates into improvements that you can actually see and feel, like more endurance, greater strength output, and even faster recovery.
Each part of a song helps with a different part of your training.
- Tempo can determine intensity – Upbeat tracks (120–140 BPM) help during cardio or high-intensity intervals, while slower tracks help with stretching and recovery.
- Lyrics influence mindset – Empowering or motivational lyrics can reinforce focus.
- Brain beat syncing helps with coordination - When you move to the beat, your brain naturally syncs with the rhythm—a process known as entrainment. This “brain-beat connection” can improve coordination and efficiency.
For runners, this can mean smoother strides that conserve energy. For lifters, it can sharpen timing during heavy sets. And for those in rehabilitation, moving in rhythm with music can make physical therapy feel more natural and less forced. Music can help the body and brain work better together.
The Recovery Side of Music
Music doesn’t just push you harder—it can also help you recover smarter. After a tough workout, calmer tracks can lower stress hormones like cortisol, helping the body return to balance. Slow, steady music also activates the parasympathetic nervous system, which is responsible for relaxation and recovery.
According to Pallisco, adding music to your cool-down or stretching routine can improve relaxation, ease muscle tension, and even support better sleep later that night. It’s a simple tool that can turn recovery into a more effective part of the training process.
How to Curate the Perfect Playlist
Pallisco recommends tailoring playlists to match workout goals:
- Warm-up: Mid-tempo songs with steady beats to ease into movement.
- Strength Training: Powerful, bass-heavy tracks to enhance aggression and focus.
- Cardio/HIIT: Fast, energetic music to maintain pace and fight fatigue.
- Cool Down/Recovery: Slower, calming tracks that help bring the nervous system back to balance.
Whether you’re aiming for a personal best or simply trying to stay consistent, music can shift the entire experience of training. The right choice can turn fatigue into flow, transforming workouts from a mental battle into a powerful, almost effortless rhythm.
About Eugene Pallisco
Eugene Pallisco is a Dallas-based personal trainer and fitness expert. Known for his hands-on, holistic coaching style, he helps individuals create sustainable fitness and nutrition routines tailored to their lives and goals.