Grunting During Exercise: Does Making Noise Help?

Monica Seles, Serena Williams, and Maria Sharapova all have a few things in common. It’s not just tennis that connects them, but their habit of grunting while on the tennis court. Moving beyond tennis, you’ll find at least one gym-goer loudly grunting while lifting weights or pushing themselves during a strenuous cardio workout. Grunting, sometimes even considered inappropriate, can seem completely pointless. But it can be beneficial for some people, especially during a gym session. In fact, grunting while exercising can actually make people feel stronger and help them perform better.

Grunting during exercise

Grunting while exercising or playing sports is quite common. “A person can grunt when a large amount of air is released that disrupts a partially or completely closed glottis, causing a loud sound that is a bit like turbulence,” says the physical therapist and fitness expert Dr. Aijaz Ashai. This is a very common occurrence during exercise where a person inhales or exhales a large amount of air, resulting in wheezing.

Hollywood star Kate Hudson is one of those who grunts while exercising. Back in 2017, the Almost Famous star posted a video on Instagram of herself grunting to help herself through an exercise. Pilates move. She captioned the video: “Sometimes it just takes a lot of noise to achieve something!!!”

Check out the post here

What are the benefits of grunting during exercise?

Tennis is one sport where many players grunt. When athletes grunt, the power, speed, and high muscle activity during tennis serves and forehands are significantly increased, according to a 2014 study published in Journal of Strength and Conditioning Research.

It may also be helpful when lifting weights. A 2014 study published in International Journal of Exercise ScienceThe vocalized exhalation resulted in a 25 percent increase in average static handgrip force.

Grunting during exercise is not necessary, but it can have a positive effect on some people, especially during strenuous workouts. Here are some of the benefits of grunting during exercise:

1. Increased output power

In a 2018 study published in Plos OneResearchers have found that there may be an increase in strength if a strong exhalation, such as grunting, accompanies the action. Grunting helps release a large amount of energy, which can help release more force. “It may be a natural way to synchronize breathing and physical activity, helping with the tension required by powerful movements,” says Dr. Ashai. So grunting may help you lift heavier weights and, in turn, improve your strength.

2. Breathing and pressure management

When a person grunts, it causes a strong exhalation, maintaining intra-abdominal pressure, which provides additional support to their core and spine. This can improve stability and reduce the risk of injury during training.

3. Psychological uplift

The noise made while grunting can help you focus, channel your intensity, and push through difficult reps by increasing your sense of effort and determination. “It can also serve as an act of self-affirmation, which can provide motivation,” says the expert.

Is loud grunting more effective?

Growling doesn’t have to be loud and guttural to be effective. Growling is personal and different for each person. There’s no pressure to make the sound or a right way to do it. However, loud growling in a public place, like a gym, can be considered rude and inappropriate, as it can disturb or interrupt other people’s workouts. In a shared space, like a gym or fitness center, it’s also important to be mindful of others. “Growling loudly while exercising can create an aggressive or uncomfortable environment, which can also be misunderstood as bragging or attention-seeking, which can come across as inconsiderate or selfish, whether intentional or not,” says the expert.

One way to avoid loud grunting in the gym is to focus on breathing techniquesThey allow you to manage your efforts without creating unnecessary noise.

1. Basic breathing

• Take a deep breath through your nose so that the air can be filtered and warmed.
• Exhale through your mouth, controlling your exhalation.

2. Valsalva maneuver

• While lifting heavy objects, hold your breath briefly to stabilize your core.
• Exhale immediately after the tension phase to keep noise to a minimum.

3. Controlled breathing

• Control your breathing rate: breathe slowly and evenly.
• Practice diaphragmatic breathing or deep belly breathing.

4. Coordinate your breathing with your exercise

• Coordinate your breathing with the number of repetitions and the time spent on each phase: inhale as you lower, exhale as you rise.
• Continue breathing rhythmically.

“When exercising, be relaxed to avoid involuntary sounds,” the expert advises.

Grunting during exercise is not a necessary part of a workout routine, but it can provide some benefits. This doesn't mean you should grunt loudly at the gym. Focus on your breathing technique if you're grunting loudly for the sake of your gym mates, who may find it distracting.