The Science, Strength, and Psychology Behind Making Noise When You Lift
Whether you’ve heard someone let out a roar during a deadlift, made a grunt yourself while straining through a heavy set, or even noticed your favourite tennis player “ehhh!”-ing their way through a serve or rally, vocalising during physical effort is everywhere.
But is it just ego and theatre? Or could there be a real physiological reason why we make noise when exerting ourselves?
Let’s explore what the research says, and how it actually applies in the real world.
The Science Behind Grunting & Exhaling in Training
1. Grunting Can Increase Force Output
A 2014 study from the Journal of Strength and Conditioning Research found that vocalisation during a maximal grip strength task increased force production by over 10% compared to silence.
🧠 Key finding: Grunting or vocalising can stimulate the nervous system, activating more motor units (muscle fibres), which leads to stronger contractions.
Practical application: If you're lifting something heavy, particularly during a sticking point (like driving out of the bottom of a squat), an intentional exhale or controlled grunt might help unlock a stronger effort, especially for intermediate or advanced lifters.
2. Vocalisation Improves Coordination & Reaction Time
In tennis and martial arts research, athletes who vocalised during explosive movements like serves or strikes showed improved accuracy, faster reaction times, and better neuromuscular coordination. One study in Perceptual and Motor Skills showed that grunting improved ball velocity without negatively impacting performance.
Key finding: Sound production may trigger increased arousal and reinforce timing and rhythm in complex movements.
Practical application: For explosive lifts or athletic drills, pairing breath with movement (like a sharp exhale during a jump or push press) could enhance power and help establish better rhythm.
3. Grunting Supports Breathing & Bracing
When you hear someone exhale forcefully under load, they’re often doing more than making noise, they’re bracing.
This relates to intra-abdominal pressure (IAP), the pressure within your abdominal cavity that’s created when you tighten your core and diaphragm together. IAP helps stabilise your spine and transfer force through the body.
💡 Think of IAP like a pressurised can, the more tightly sealed it is, the stronger the structure becomes. Breathing out forcefully (or even making noise) can help reinforce this pressure without excessive breath-holding.
You’ll often see people wearing lifting belts to increase IAP and improve trunk stiffness. In this context, a grunt or exhale acts as an extra layer of support, helping the lifter brace hard and keep their torso rigid.
Practical application: Cueing clients to exhale during the “effort” phase of a lift (like standing from a squat) not only supports spinal stability, it also teaches them to connect breath to bracing. If sound naturally follows, it’s often a good sign that the body is engaged.
Real-World Coaching Insight (From The Lab)
At The Lab Liverpool, here’s how we see it:
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Grunting isn’t a goal. It’s often the byproduct of pushing effort, especially when paired with deliberate breathing and bracing.
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Controlled breath = controlled effort. We coach people to exhale with effort, whether that’s quiet or loud depends on intensity and the person.
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We spot the difference between someone in control vs. someone making noise for show. If the sound is helping the movement, we’re on board. If it’s theatre… we talk about it.
“The loudest person isn’t always lifting the most weight, and the strongest lifters aren’t always the loudest. If it helps your effort, great. If it’s for the attention, ask why.”
Pros & Cons of Grunting While Lifting
| Scenario | Possible Benefits | Potential Drawbacks |
|---|---|---|
| Natural grunt during a hard effort | ↑ Force production, stronger bracing, enhanced focus | May draw attention in quiet spaces |
| Sharp exhale with movement | Reinforces technique and breathing | None, often coached intentionally |
| Over-exaggerated grunting or yelling | Could temporarily boost intensity | May distract others, become performative |
Social Psychology & Behavioural Factors
Grunting can also be a non-verbal signal, a way to say “I’m working hard” or to assert dominance in a shared space. Research in psychology suggests vocalisation can increase confidence and even alter perceived status in group training environments.
But that’s not always a bad thing, for some people, it’s how they get in the zone.
“If effort and intent lead to a bit of noise, no problem. But ego is loudest when it has the least to back it up.”
Final Word: Should You Grunt?
Yes, if it helps you lift better, move more powerfully, or brace more effectively.
No, if it’s purely performative or distracting to others.
Learn to breathe and brace properly first. Sound should be an outcome of effort, not a stand-in for it.
Want to Lift Better, With or Without the Noise?
Whether you’re quiet under the bar or let out a well-timed grunt, what matters most is that your breathing, bracing, and intent all support how you train.
If you're not sure how to apply this in your own training, or want expert eyes on your technique, our coaches at The Lab Liverpool are here to help.
Related Reading
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Strength Training for Beginners: Real Coaching Experience Meets Scientific Evidence
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Your First 4 Weeks of Training: What Progress Really Looks Like
References
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Yoon, T. et al. (2014). Effects of vocalisation on isometric handgrip strength. Journal of Strength and Conditioning Research.
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O’Connell, D. G. et al. (2018). Effects of grunting on tennis performance. Perceptual and Motor Skills.
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Welch, J. F. et al. (2021). The role of intra-abdominal pressure in spinal stability. Journal of Biomechanics.
