
Working out can have many physical and mental health benefits—but research suggests that it can also put you at risk of hearing damage. From clattering equipment to loud music and improper headphone use, many factors at the gym can contribute to noise-induced hearing loss (NIHL).
Fortunately, with awareness and simple preventative steps, you can protect your ears without sacrificing your fitness goals. In this guide, we look at how certain gym environments can contribute to hearing loss and provide easy tips to protect your hearing while working out.
4 Gym Activities That Contribute to Hearing Loss
Going to the gym is a rewarding investment in your long-term health and wellness. However, whether you’re pushing through a spin class or cranking up your favorite playlist to stay motivated, the sounds that fuel your workouts could be putting your hearing at risk:
1. Loud Exercise Classes
High-energy exercise classes like spin, HIIT, and dance sessions are great for boosting motivation and getting your heart pumping, but have you ever thought about what all that noise is doing to your hearing? Between loud music and instructors shouting to be heard over the clatter, these classes often reach dangerously high sound levels.
To give you an idea, any noise at or above 85 dB (decibels) can cause hearing damage1, and sound above 110 dB can cause hearing damage in as little as 2 minutes—studies show that the average spin class produces 116.7 dB of noise2.
2. Unsafe Headphone Use
For many people, music and working out go hand in hand. However, headphones and earbuds are more powerful than you might think. At their maximum volume level, some headphones can produce up to 136 dB of noise3. For reference, that’s as loud as a gunshot from a small-caliber rifle or pistol.
Headphones also play sound directly into your inner ear, which increases sound intensity as well as the risk of hearing damage. Plus, the longer you listen, the more damage is done.
3. Exercise Equipment
From clanging weight machines to the clash of dropped equipment hitting the floor, exercise equipment can be very loud. Weightlifting equipment in particular can be especially harmful to your hearing. In fact, studies show that weightlifting is the loudest source of noise at the gym4—which means it also poses the highest risk to your hearing.
The table below highlights weightlifting exercises that pose the most significant risk to your hearing and their average decibel levels4:
Weightlifting Exercise | Average noise level (dBA) |
---|---|
Clean and Jerk | 100.17 dBA |
Snatch | 100.43 dBA |
Deadlift | 94.09 dBA |
Squat | 96.29 dBA |
4. Holding Your Breath While Lifting Weights
Have you ever left the gym with muffled hearing or ringing ears? This common effect is known as a Temporary Threshold Shift (TTS), which is an episode of short-term hearing loss typically caused by exposure to loud sounds. Holding your breath while lifting weights can also cause temporary threshold shifts5.
Whether subconsciously or purposefully, many people have the habit of holding their breath while performing strenuous exercises like lifting heavy weights. However, doing so can build up pressure in the middle ear, leading to problems like a temporary decrease in hearing sensitivity, dizziness/vertigo, ringing in the ears (tinnitus), and more5.
Repeated occurrences of any of these inner ear problems have the potential to lead to permanent hearing loss.
How to Protect Your Hearing at the Gym

While noise-induced hearing loss can’t be reversed, there’s no need to choose between your hearing and your exercise routine. With a few simple habits, you can safeguard your hearing without skipping workouts.
Below are some practical tips to help you protect your hearing at the gym:
Use Headphones Responsibly
Music can be a great motivator during workouts, but safe listening habits are key for preventing NIHL:
- Follow the 60/60 rule by listening for no more than 60 minutes at a time without exceeding 60% of the maximum volume.
- Noise-canceling headphones reduce background sounds, allowing you to enjoy your music at a safer volume.
Monitor Noise Levels
Nowadays, you can use apps on your smartphone and some fitness watches to monitor decibel levels at the gym. This will help you strategize how and where you spend your time to minimize noise exposure.
Even without knowing the exact decibel levels, you can still protect your hearing at the gym by:
- Taking breaks in quieter areas
- Working out in quieter areas whenever possible
- Scheduling workouts during less-crowded hours
- Handling weights carefully to minimize impact noise
- Keeping your headphones at lower volumes
- Wearing earplugs or other appropriate hearing protection
Wear Hearing Protection
Hearing protection devices (HPDs) are worn over or inside the ears to protect your hearing from harmful noise exposure. They work by physically blocking or reducing the amount of sound that enters the ear.
Disposable foam earplugs are a great option for the gym and are readily available in most drugstores and online. There are also specialized options like custom earplugs that are custom molded to your ear, and iPod™ Earplugs which are designed to fit over standard-size earbuds and AirPods™.
Clean Your Earplugs and Headphones Regularly
Anything you put in or over your ears will accumulate sweat and bacteria—especially if you’re using them every time you work out. Without regular cleaning, your earplugs and/or headphones can cause irritation or even lead to ear infections, which could potentially damage your hearing.
By cleaning them after each gym session, you can keep your headphones and hearing protection devices safe and effective for years to come.
Get Regular Hearing Check-Ups
Just like exercise, prioritizing your hearing health is an essential part of physical wellness. Regular hearing check-ups ensure any changes in your hearing health are caught as early as possible. This is vital for developing strategies to protect your hearing from further damage and maintaining a high quality of life.
A Healthy Lifestyle Includes Hearing Care
Your hearing is just as important as any other part of your physical health. By following the tips outlined here, you can protect your hearing without sacrificing your gym routine. It’s also important to remember that early detection and intervention are key to safeguarding not only your hearing health but your overall quality of life as well.
Don’t wait until it’s too late—take control of your hearing health today and find an Audibel clinic near you.
References
- Noise-Induced hearing loss. (2022c, March 16). NIDCD. https://www.nidcd.nih.gov/health/noise-induced-hearing-loss
- Sinha, S., Kozin, E. D., Naunheim, M. R., Barber, S. R., Wong, K., Katz, L. W., Otero, T. M. N., Stefanov‐Wagner, I. J. M., & Remenschneider, A. K. (2016). Cycling exercise classes may be bad for your (hearing) health. The Laryngoscope, 127(8), 1873–1877. https://doi.org/10.1002/lary.2633
- Dehankar, S. S., & Gaurkar, S. S. (2022b). Impact on hearing due to prolonged use of audio devices: A literature review. Cureus. https://doi.org/10.7759/cureus.31425
- Kaewunruen, S., & Shi, Y. (2021b). Impact noise and vibration sources induced by heavy gym activities: Do they in turn unnecessarily, indirectly affect our health? Applied Sciences, 11(24), 11812. https://doi.org/10.3390/app112411812
- Benet, N., Kumar, V., Sharma, M., & Gurwan, B. (2023). Effect of Valsalva maneuver by heavy weight lifters on ear and its attributes. Indian Journal of Otolaryngology and Head & Neck Surgery, 75(S1), 535–540. https://doi.org/10.1007/s12070-023-03635-2
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