Does grunting during exercise make your workout more effective?

Making noises while working out? Grunting may disturb people around you. But grunting during exercise can be good for you.

Monica Seles, Serena Williams and Maria Sharapova have had a few things in common. It is not just tennis that connects them to each other, but also their habit of grunting when they are on a tennis court. Going beyond tennis, you will find at least one gym-goer grunting noisily while lifting weights or pushing themselves during strenuous cardio. Grunting, sometimes even considered inappropriate, may seem to be absolutely pointless. But it can be helpful to some people, especially while exercising in the gym. In fact, grunting during exercise may give more power and help people to perform better.

Grunting while working out

Grunting while exercising or playing a sport is quite common. “A person may grunt when a large amount of air is released which disturbs a partially or completely closed vocal flap, causing a loud sound, somewhat like turbulence,” says physiotherapist and fitness expert Dr Aijaz Ashai. This is very common during workouts when large amounts of air are inhaled or exhaled causing one to grunt.

Hollywood star Kate Hudson is one of those people who grunt during exercise. Back in 2017, the “Almost Famous” star posted an Instagram video in which she grunted to help her pull off a Pilates move. She captioned the video, “Sometimes you just gotta make a lot of noise to get there!!!”

Check out the post here

What are the benefits of grunting during exercise?

Tennis is one of the sports, which involves many players grunting. When athletes grunt, force, velocity, and high muscle activity during tennis serves and forehand strokes are greatly enhanced, as per a 2014 study published in the Journal of Strength and Conditioning Research.

It can be beneficial while weightlifting too. During a 2014 study published in the International Journal Of Exercise Science, vocalised exhalation led to an increase of average static handgrip force by 25 percent.

Grunting during exercise is not necessary, but may have a positive impact on some people, especially while engaging in strenuous workouts. Here are some of the benefits of grunting while working out:

1. Increased power output

During a 2018 study published in Plos One, researchers found that there can be an increase in force if a strong exhalation of breath like a grunt accompanies an action. Grunting helps release large amounts of energy which may help release greater amounts of force. “It can be a natural way to synchronise one’s breathing and physical activity, aiding in the exertion required by powerful movements,” says Dr Ashai. So, grunting may help you lift heavier and in turn, improve your strength.

2. Breathing and pressure management

When one grunts, it causes forceful exhalation, maintaining intra-abdominal pressure which provides additional support to their core and spine. This may improve stability and reduce the risk of injury while working out.

3. Psychological boost

The noise made during grunting might help one focus, channel their intensity and push through challenging reps by reinforcing a sense of effort and determination. “It can also serve as a self-affirming act that may provide motivation,” says the expert.

Is grunting loudly more effective?

A grunt does not need to be loud and guttural for it to be effective. Grunting is personal and varies from person to person. There is no compulsion to make a sound or a right way to do it. However, grunting loudly in a public setting such as a gym, may be considered rude and inappropriate as it may cause disturbance or interruption in other people’s workouts. In a shared space like a gym or a fitness centre, it is important to be mindful of others too. “Loud grunting during exercise can create an aggressive or uncomfortable environment which may also be misunderstood as showboating or drawing attention, coming across as inconsiderate or egotistical, whether intentional or not,” says the expert.

One of the ways to avoid grunting loudly in the gym is by focusing on breathing techniques. These can allow one to manage their exertion without making excessive noise.

1. Basic breathing

Inhale deeply through your nose so that air may be filtered and warmed.
Exhale through your mouth so the exhalation is controlled.

A woman focusing on breathing technique — Breathing techniques can help to avoid grunting loudly. Image courtesy: Freepik

2. Valsalva maneuver

Briefly hold your breath during heavy lifts to stabilise your core.
Exhale immediately following the exertion phase to minimise noise.

3. Controlled breathing

Control the rate of breathing; stay slow and steady.
Practice diaphragmatic breathing or deep belly breathing.

4. Coordinate breathing with workout

Coordinate your breathing with the number of repetitions and time spent on each phase-inhale as you lower, exhale as you lift.
Keep on breathing rhythmically.

“Be in a relaxed mode while exercising so that involuntary sounds are not produced,” suggests the expert.

Grunting during exercise is not an essential part of a workout routine, but doing it may offer some benefits. That does not mean you need to grunt loudly in a gym. Focus on breathing techniques if you are a loud grunter for the sake of your fellow gym-goers, who may find it distracting.