How much physical activity is associated with a lower risk of hearing loss?

In a large cohort study, high levels of physical activity—525 MET-minutes per week or more—were associated with a lower rate of hearing loss. The hazard ratio was 0.87 compared with no physical activity.

How long is it safe to listen to music?

In practice, the 60/60 rule has proven to be a good guideline for safe music listening with headphones: Listen for no more than 60 minutes a day at no more than about 60 percent of the maximum volume.

The Impact of Strength Training on Our Hearing Health

The Most Important Points at a Glance

Regular strength training not only strengthens muscles and improves circulation, but can also support hearing health.
Physical activity is associated with a lower risk of hearing loss. A high level of leisure-time physical activity—525 MET-minutes (Metabolic Equivalent of Task) or more per week—is associated with less hearing loss. This unit indicates how much energy an activity consumes compared to resting metabolic rate.
Listening to music while working out is fine, but keep the volume at a moderate level, because listening at high volumes can damage your hearing. A level below about 85 dB is considered a safe guideline.

A woman is working out with dumbbells at the gym and wearing over-ear headphones while doing strength training

What does strength training have to do with hearing?

Strength training involves targeted exercise, muscle building, and physical endurance. The goal of these exercises is to strengthen the entire body. Regular exercise—whether at the gym or at one of today’s popular outdoor fitness facilities—promotes blood circulation, supports metabolism, and stabilizes the cardiovascular system. And this is precisely where the connection to hearing becomes apparent.

The inner ear relies on a constant and healthy blood supply to reliably nourish sensory cells and nerve structures. Physical activity is linked to better hearing health, and an active lifestyle can reduce the risk of hearing loss. So, strength training not only strengthens your muscles and joints but also supports the physical functions that play a key role in good hearing.

What happens in the body when exercise supports hearing?

When you exercise regularly, your body responds in several ways. During strength training, your heart rate increases, blood flow improves, and blood vessels remain more elastic. The inner ear benefits from this as well. The delicate sensory cells there rely constantly on oxygen and nutrients. A steady blood supply supports their function and helps ensure that auditory information is processed reliably.

A clear example of this is the interplay between the heart and hearing. If the heart is well-trained, blood reaches even the smallest blood vessels more efficiently. The inner ear is one of the most sensitive areas of the body, as it has virtually no reserves. Even minor restrictions in blood flow can affect hearing. Regular physical activity has a supportive effect here and is associated with a lower risk of hearing loss.

Strength training also contributes to overall metabolic activity:

Inflammatory processes in the body decrease,
stress is reduced, and
physical endurance increases.

All of these effects also help reduce strain on the ears. They thus indirectly support hearing health and create favorable conditions for the ears to remain functional for as long as possible.

A young man wearing over-ear headphones is working out his biceps with a dumbbell at the gym

Music During Workouts: A Useful Companion in Moderation

For many people, music is an integral part of their workout. It motivates, helps set the rhythm of their movements, and often makes exercising more enjoyable. At the same time, when listening to music while exercising, volume in particular plays a key role in hearing health. Experts repeatedly warn that consistently high volume levels through headphones can put a significant strain on your hearing, especially during longer workouts. Because, as you now know, physical exertion also stimulates blood flow, loud music feels even more intense.

For you, this means that listening to music while working out is generally fine, as long as the volume is kept moderate. In practice, the 60/60 rule has proven to be a good guideline for safe music listening through headphones: Listen for no more than 60 minutes per day at no more than about 60 percent of the maximum possible volume.

Work Out Hard, Listen Smart: Our Three Tips for Your Hearing

Exercise and hearing health go hand in hand when you take good care of your body and your hearing. The following three approaches will help you balance exercise and hearing.

Consistency Over Intensity
A consistent exercise routine supports cardiovascular health and, in turn, improves blood flow to the inner ear. Moderate exercise over a longer period of time has a more lasting effect than infrequent, very intense workouts.

Manage
Volume Consciously
Music motivates you during exercise, but it should be listened to at a moderate volume. A volume level that allows you to still be aware of your surroundings reduces strain on your hearing and promotes safe music listening.

Prioritize
Recovery
Just like muscles, your hearing needs breaks. After intense workouts or extended periods of listening to music, quiet moments help relieve strain on your hearing and protect it in the long term.

Those who firmly integrate exercise into their daily routine while also taking care of their hearing strengthen both their body and their sense of hearing equally.

Another approach may be helpful if the background noise at the gym is consistently perceived as stressful. Professional earplugs with customized sound insulation reduce disruptive noise without completely blocking out important sounds. Alternatively, noise-canceling earbuds can also help reduce ambient noise and allow you to enjoy music at a lower volume.

If you notice hearing problems or have other symptoms, have them evaluated by a professional. Use our free search tool for audiologists and ENT specialists to quickly find qualified professionals in your area.