Sunisa Lee, the 2020 Olympic all-around gold medalist in gymnastics, has captivated the world not only with her gravity-defying routines but also with her disciplined approach to training and recovery. For Lee, music is far more than background noise—it is a critical tool that powers her through grueling workouts and helps her find peace after hours of intense physical exertion. Born in Saint Paul, Minnesota, and proud of her Hmong heritage, Lee has often spoken about how her carefully curated playlists influence her mindset, energy levels, and overall well-being. From high-tempo pop anthems that spike her adrenaline to serene piano compositions that lower her heart rate, her musical choices mirror the balance she maintains between elite athleticism and mental health. This expanded look into Sunisa Lee’s favorite music explores not only the tracks she loves but also the science and strategy behind using sound to optimize performance and relaxation.

The Soundtrack of a Champion: Training Music That Fuels Focus and Power

During her intense gymnastics sessions, which often last four to six hours a day, Sunisa Lee relies on music that aligns with the rhythm and demands of her sport. Gymnastics requires explosive power, precise timing, and unwavering concentration—qualities that can be enhanced by the right auditory stimulus. Lee gravitates toward energetic genres like pop, hip-hop, and electronic dance music (EDM) that feature driving beats and uplifting lyrics. Studies in sports psychology have shown that fast-tempo music (120–140 beats per minute) can increase motivation, reduce perceived exertion, and improve physical performance. Lee’s training playlist, which she frequently updates, reflects this principle.

“Blinding Lights” by The Weeknd

This synth-heavy track from The Weeknd’s 2020 album After Hours has become a staple in Lee’s pre‑routine warm‑ups. Its relentless beat (171 BPM, though often perceived lower due to syncopation) and nostalgic 1980s vibe create a sense of forward momentum. Lee has mentioned in interviews that the song’s driving bass line helps her lock into a steady rhythm during conditioning drills. The lyrics about perseverance and vision—“I’m blinded by the lights”—also serve as a metaphor for the tunnel vision required when executing a complex uneven bars set.

“Uptown Funk” by Mark Ronson ft. Bruno Mars

With its infectious brass riffs and unapologetic swagger, “Uptown Funk” is a go‑to when Lee needs an instant confidence boost. The song’s tempo hovers around 115 BPM, making it ideal for mid‑session energy lifts rather than maximum‑intensity bursts. Gymnastics coaches often use funk and soul tracks to encourage athletes to move with joy and looseness, reducing the tension that can lead to mistakes. Lee’s fondness for this track underscores her belief that training should feel playful, not punishing.

“Titanium” by David Guetta ft. Sia

An anthem of resilience that rose to fame during the 2012 Olympics, “Titanium” resonates deeply with Lee. The song’s building synth progression and Sia’s soaring chorus—“You shoot me down, but I won’t fall, I am titanium”—mirror the mental toughness required in gymnastics. Lee has said the track helps her push through fatigue during the final reps of floor routines or when she’s learning a difficult new skill on the balance beam. Electronic dance music’s steady four‑on‑the‑floor beat also aids in maintaining rhythm during tumbling passes.

“Don’t Start Now” by Dua Lipa

Dua Lipa’s disco‑infused pop hit is a Lee favorite for its irresistible groove and assertive lyrics. The song encourages a forward‑looking mindset—perfect for a sport where dwelling on a fall can derail an entire performance. At 124 BPM, “Don’t Start Now” falls into the optimal tempo range for moderate‑to‑vigorous exercise, and its clear beat structure makes it easy to synchronize movements like leaps and turns. Lee often includes this track in her floor exercise warm‑up music rotation.

Additional Training Selections

  • “Can’t Hold Us” by Macklemore & Ryan Lewis – A high‑energy rap anthem with a driving beat (146 BPM) that Lee uses for explosive power sets.
  • “Levitating” by Dua Lipa ft. DaBaby – Another disco‑pop track that keeps Lee light on her feet during footwork drills.
  • “Savage” by Megan Thee Stallion – A confidence‑boosting hip‑hop track that Lee plays when she needs to channel fierceness before a big competition.

These songs, though varied in style, share one thing in common: they all have strong, predictable rhythms that help Lee enter a state of flow—a psychological condition where she is fully immersed and performing at her peak without overthinking.

Unwinding with Melodies: Music for Relaxation and Post‑Training Recovery

After the gym lights dim and her body cools down, Sunisa Lee flips her playlist to a completely different mood. Recovery in elite gymnastics is as important as the training itself, and music plays a vital role in transitioning her nervous system from a fight‑or‑flight state to rest‑and‑digest. Calming music has been shown to lower cortisol levels, reduce heart rate, and improve sleep quality. Lee’s relaxation playlist leans toward classical piano, ambient electronic, and soft instrumental pieces that create a serene soundscape.

“Weightless” by Marconi Union

This ambient track was reportedly designed in collaboration with sound therapists to reduce anxiety by 65 percent. Its 60‑BPM beat encourages brainwave entrainment, helping listeners shift toward alpha and theta states associated with relaxation and meditation. Lee has said she listens to “Weightless” during cool‑down stretching sessions and before bed. The song lacks a traditional melody, instead using slowly evolving textures that lull the mind without demanding attention.

“River Flows in You” by Yiruma

South Korean composer Yiruma’s piano piece is one of the most streamed classical‑crossover tracks in the world. Its gentle, flowing arpeggios evoke a sense of calm and continuity. For Lee, this song is a reminder of the fluidity she strives for in her gymnastics routines. She often plays it when she needs to quiet her mind after a day of learning high‑risk skills. “River Flows in You” has become a staple in her post‑competition wind‑down ritual, helping her process the emotional highs and lows of performance.

“Sunset Lover” by Petit Biscuit

A blend of chillwave and electronic, this instrumental track builds slowly from a simple guitar riff to layered synth pads. Lee has mentioned that the song’s title and vibe connect her to nature and the feeling of a peaceful evening. It’s a favorite for solo journaling sessions or when she wants to reflect on her day without external noise. The steady, unobtrusive beat (about 96 BPM) keeps the music grounded without being stimulating.

“Clair de Lune” by Claude Debussy

Classical music may seem an unlikely choice for a 21st‑century gymnast, but Lee appreciates the timeless elegance of Debussy’s masterpiece. The piece’s impressionistic harmonies and dynamic swells mimic the emotional arc of a gymnastics routine—starting softly, building to a peak, then fading away. Listening to “Clair de Lune” helps Lee cultivate patience and mindfulness, qualities essential for both training and competition. It also connects her to a broader cultural appreciation of artistry that extends beyond sport.

Additional Relaxation Selections

  • “Gymnopédie No. 1” by Erik Satie – Slow, meditative piano that Lee uses for deep breathing exercises.
  • “Bloom” by Icarus – A downtempo electronic track with organic instruments that Lee plays while foam rolling.
  • “Saudade” by Anu – An ambient piece blending Portuguese guitar with field recordings, helping Lee feel grounded after long travel days.

The transition from high‑energy training music to calming recovery music is not accidental. Lee actively manages her auditory environment to support her circadian rhythms and emotional state, a practice endorsed by sports psychologists.

The Psychological Edge: How Music Affects Performance and Recovery

Sunisa Lee’s music choices are backed by a growing body of research on the psychology of music in sports. Music can serve multiple functions: it distracts from fatigue, improves mood, increases arousal, and can even synchronize movement. A 2020 meta-analysis published in Frontiers in Psychology found that listening to music during exercise significantly improved performance in endurance, strength, and power tasks. For athletes like Lee, who require both explosive power and fine motor control, the type of music matters greatly.

Tempo and Timing

Lee’s training songs typically fall between 100 and 140 BPM, which is the “sweet spot” for moderate to high‑intensity exercise. The brain’s natural tendency to entrain to a beat helps her maintain a consistent pace during conditioning circuits, while the rhythmic predictability reduces the cognitive load of counting repetitions. Conversely, her relaxation tracks hover around 60–80 BPM, promoting slow breathing and heart rate deceleration. This deliberate contrast helps her nervous system switch gears.

Lyrics and Emotional Resonance

Lee chooses songs with lyrics that reinforce her identity as an athlete. “Titanium” and “Can’t Hold Us” contain messages of invincibility and perseverance that boost her self‑efficacy. Sports psychologist Costas Karageorghis has written extensively on how lyrical content can prime athletes for optimal performance by activating associative thoughts. Lee’s preference for positive, assertive language in her training music is a form of cognitive priming that carries over into her routines.

Music as a Relaxation Therapy

For post‑training recovery, music’s ability to lower sympathetic nervous system activity is well documented. A 2016 study in the Journal of Sports Sciences found that athletes who listened to calming music for 30 minutes after high‑intensity training had lower cortisol levels and reported higher perceived recovery than those who sat in silence. Lee’s relaxation playlist aligns with these findings, using slow tempo, simple melodies, and minimal dynamic variation to create a predictable auditory environment that soothes the mind.

Building Your Own Athletic Playlist: Lessons from Sunisa Lee

Lee’s approach to curating her music offers practical takeaways for athletes and fitness enthusiasts at any level. She doesn’t simply throw random hits into a queue; she builds playlists with intentionality, considering the activity, the desired emotional state, and even the time of day. Here are some principles drawn from her method.

Segment Your Playlists by Activity

Lee has separate playlists for warm‑up, high‑intensity training, cool‑down, and relaxation. Warm‑up tracks gradually increase in tempo to elevate heart rate, while cool‑down tracks gradually decrease. This graduated approach prevents abrupt shifts in arousal that could disrupt focus or recovery. For example, her warm‑up might start with a 90 BPM track, peak at 140 BPM during the main session, and then descend back to 70 BPM for stretching.

Choose Music That Matches Your Movement

Because gymnastics involves fluid, choreographed sequences, Lee selects music that aligns with the natural rhythm of her body. For tumbling drills, she picks tracks with a clear, steady beat (often 4/4 time). For balance beam work, she might choose softer music that doesn’t rush her into mistakes. The key is to use music as a metronome for movement, not a distraction.

Experiment with New Sounds

Lee updates her playlists regularly to avoid habituation—the phenomenon where a repeated stimulus loses its effect. She follows artists on streaming platforms and listens to curated playlists like “Today’s Top Hits” to discover fresh tracks. This novelty helps maintain high motivation during repetitive drills. She also includes a few “old favorites” for nostalgia and comfort, balancing stability with novelty.

Use Music for Mental Rehearsal

In the hours before a competition, Lee sometimes listens to her training playlist while visualizing her routines. The music becomes a conditioned cue that triggers a focused, confident state. This technique—called “auditory mirroring”—is used by many elite athletes to bridge the gap between practice and performance.

Music for Mind and Body: Beyond the Gym

Sunisa Lee’s relationship with music extends beyond pure athletics. Like many students, she uses instrumental tracks to concentrate during study sessions. Her favorites for studying include ambient works by Brian Eno and the “Focus” playlist on Spotify, which loops low‑fidelity beats at 60 BPM to aid concentration. She also uses white‑noise tracks in hotel rooms to block out unfamiliar sounds before competitions, ensuring she gets restful sleep.

A Note on Cultural Influence

Lee’s Hmong heritage also subtly informs her musical taste. Traditional Hmong music, which features bamboo flutes, reed mouth organs (qeej), and vocal storytelling, emphasizes community and emotional expression. While Lee doesn’t train to traditional Hmong music—she prefers modern pop—she has spoken in interviews about how the themes of perseverance and family found in Hmong folk songs parallel the messages in her favorite workout anthems. This cultural grounding adds depth to her understanding of music as a tool for resilience.

Conclusion: Crafting Your Own Soundtrack for Success

Sunisa Lee’s deliberate use of music for training and relaxation illustrates a profound truth: the right soundtrack can elevate both physical performance and mental well‑being. Whether you’re a gymnast aiming for Olympic gold or a weekend warrior trying to stay motivated, the principles remain the same. Identify what energizes you, what calms you, and what helps you focus. Build playlists that guide your mood and arousal levels through each phase of your workout and recovery. Experiment, update, and most importantly, listen to your own body. Lee’s success is a testament not only to her talent and hard work but also to the small, intentional habits—like pressing play on the right song—that make excellence sustainable.

For more on the science of music and exercise, see the systematic review in Frontiers in Psychology. To explore Sunisa Lee’s journey, visit her USA Gymnastics profile. Sample a curated athletic playlist inspired by her picks on Spotify’s “Beast Mode”.