What to Listen to While You Work Out (That Isn't Music)

For decades, the gym has been synonymous with high-BPM music. From the Rocky soundtrack to modern EDM, we are conditioned to believe that the only way to get a good workout is to blast bass-heavy tunes that sync with our heart rate.

While music is excellent for intensity, relying on the same playlist every session leads to auditory fatigue. If you work out for an hour, three times a week, that is 150 hours a year. If you are purely listening to music, you are training your muscles but leaving your mind on the sidelines.

By switching to spoken-word audio (podcasts, audiobooks, courses) or intentional silence, you leverage a behavioral psychology concept called “Temptation Bundling.” This is where you pair an instant gratification (listening to a gripping story) with a difficult habit (exercise).

Here is the ultimate guide to training your brain and body simultaneously, and knowing exactly when to turn the sound off.

The Rule of Cognitive Load

You cannot simply replace music with a podcast for every workout. The content must match the physical intensity.

• High Intensity (HIIT/CrossFit): Your brain is in survival mode. It cannot process complex logic. Stick to Music.
• Moderate Intensity (Lifting): Your brain has “gaps” during rest periods. Perfect for Podcasts.
• Steady State (Running/Cycling): Your body is on autopilot. Perfect for Audiobooks.

7 Alternatives to Your Standard Playlist

1. Narrative Audiobooks (The “Cliffhanger” Method)

When running or cycling for distance, the biggest enemy is boredom. Narrative drive is the ultimate distraction. When you listen to a high-stakes thriller or a sci-fi novel, your brain prioritizes the story over the physical sensation of fatigue.

• Best for: Long runs, steady-state cardio.
• Recommendation: Project Hail Mary by Andy Weir or The Silent Patient by Alex Michaelides.

2. Educational Podcasts (The “Rest Period” University)

Strength training is unique because it is mostly waiting. You perform a set for 45 seconds, then rest for 2 minutes. In a 60-minute session, you might only be “working” for 15 minutes. A conversational podcast turns “dead time” (resting) into “growth time.”

• Best for: Weightlifting, Powerlifting.
• Recommendation: The Tim Ferriss Show, The Diary of a CEO, or How I Built This.

3. Movie Soundtracks & Scores

Sometimes lyrics are distracting, but you still need epic intensity. Film scores are engineered to elicit emotional responses without requiring cognitive processing. Listening to the Interstellar or Gladiator soundtrack can make a simple treadmill run feel like a cinematic event.

• Best for: Rowing, complex lifts where you need focus but not silence.

4. Guided Breathwork (Pranayama)

If your workout involves yoga or mobility, listening to the news is counter-productive. Research shows that practicing Pranayama (breath control) balances the nervous system and improves focus.

• Best for: Yoga, Stretching, Cool-downs.
• Recommendation: Apps like Breathwrk or Calm.

5. Affirmations and Mantras

Your body is flooded with endorphins during a workout, making your brain highly neuroplastic. This is the perfect time to reprogram your self-talk. Listening to looped affirmations (“I am capable,” “I am strong”) can anchor positive beliefs to physical strength.

• Best for: Repetitive cardio, warm-ups.

6. Audio Workouts (Coaching)

If you don’t have a personal trainer, audio fitness apps are the next best thing. Apps like Aaptiv or Nike Run Club provide a coach in your ear telling you exactly when to speed up or slow down.

• Best for: Interval training, beginners needing structure.

7. Intentional Silence (The Pro Move)

Sometimes, the best thing to listen to is nothing.

• Competition Prep: If you compete in powerlifting or CrossFit, you often cannot control the music on game day. Training in silence prepares you for unpredictability.
• Form Awareness: Music distracts you from your body’s feedback signals. Silence forces you to tune into your breathing and form, potentially preventing injury.
• Hearing Protection: Gyms are loud. Adding headphones on top of that increases the risk of hearing damage. Taking the headphones off protects your ears.
• Best for: Heavy compound lifts (Squats, Deadlifts), Technical skill work.

Tech Tips for the Audio Athlete

If you are going to swap music for spoken word, you need the right gear to reduce friction.

• Bone Conduction Headphones: If you run outside, safety is paramount. Headphones like Shokz sit on your cheekbones, leaving your ear canals open so you can hear traffic while listening to your book.
• Smart Watch Controls: You don’t want to fumble with your phone with sweaty hands. Ensure your podcast app has a good Apple Watch or Garmin integration so you can use the “30-second skip” button easily.
• Speed Control: Exercise increases blood flow to the brain. You can likely listen to podcasts at 1.2x or 1.5x speed while working out without losing comprehension.

Summary

The gym doesn’t have to be a nightclub. By matching your audio content to your physical output, you can leave the gym with a stronger body and a sharper mind.

The Cheat Sheet:

• Cardio = Fiction Audiobooks (Distract me).
• Lifting = Podcasts (Educate me).
• HIIT = Music/Soundtracks (Pump me up).
• Max Effort = Silence (Focus me).