People usually don’t give much thought to sounds at the gym or on a sports court—clanking weights, squeaking shoes, background music. One sound in particular that’s common background noise in these scenarios? The grunt.
Most gym goers have had to try to tune out someone who insists on unnecessarily grunting with every rep on at least one occasion. But it turns out, grunting during your workouts may have some pretty legit performance benefits.
Grunting during explosive has the potential to actually increase power output, according to a new study in Scientific Journal of Sports and Performance. But what’s the science behind grunting to boost performance, and can you harness it to optimize your own physical pursuits? Here’s what we know.
Meet the expert: Alexander Rothstein, CSCS, ACSM-EP, is an exercise physiologist and instructor for the exercise science program at New York Institute of Technology.
What Grunting Could Mean For Your Workouts
In the recent study, researchers had martial artists perform a series of explosive moves—think lightning-fast strikes and powerful jumps—once with grunting, once without. As the scientists had expected, when athletes let out a grunt, their power output noticeably spiked.
The researchers believe that the sharp, forceful exhale involved in grunting may actually amplify your strength during high-intensity efforts. So yeah, that noise might be doing more than just turning heads at the gym. The study also assessed vertical jump height, however that metric didn’t seem to be impacted by grunting.
Why That Grunt Might Actually Make Your Stronger
When you’re pushing through a heavy lift or explosive move, your body naturally tries to create core stability. A lot of people actually hold their breath to do this, which builds internal pressure but also cuts off airflow. That can lead to faster fatigue and even spike your blood pressure—not exactly ideal mid-rep.
Grunting, or more specifically, forcefully exhaling, offers a smarter solution. “When you forcefully expire, you create abdominal pressure and maintain airflow—it’s the best of both worlds,” says exercise physiologist Alexander Rothstein. “You won’t fatigue as quickly, and your core muscles will still be firing and stabilizing like they should.”
In other words, that sharp exhale helps you brace your core and generate more power—without the drawbacks of breath-holding. Rothstein says this extra stability may also improve your mind-muscle connection, making your body feel safer and more secure, which can help you produce even more force.
The key, though, is the exhale itself—not necessarily the sound effect that comes with it.
How To Use Your Breath To Boost Your Workout
You don’t have to be a black belt to take advantage of this technique. Using a forceful exhale—audible grunt optional—can give your lifts a legit performance (and health) boost, even if you’re just trying to crush your Tuesday gym sesh, says Rothstein.
“Any time you’re doing something that requires serious core stability or exertion, I’d recommend using that forceful breath,” he says. That includes hitting a one-rep max, powering through the final reps of a tough set, or tackling explosive moves like box jumps or overhead presses. (Skip it during activities meant to promote calm, like yoga, where that intensity can work against you.)
Here’s the big win: It’s not just about raw power. The real benefit for most of us? Better breathing = better performance and better health. “I’d actually call it a significant health benefit because you’re not holding your breath,” Rothstein says. Forcefully exhaling keeps your blood pressure in check, helps you avoid early burnout, and trains you to engage your core muscles properly—no breath-holding shortcuts needed.
Now, about the elephant in the weight room: gym noise. It’s not the sound that matters, it’s the mechanics, says Rothstein. Loud, guttural yells may feel satisfying, but they’re not what’s giving you the performance edge. “Focus on a strong, outward push of air—not a shout,” he says. And yes, basic etiquette still stands: “Don’t exhale forcefully into someone’s face.”
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