Working Out High: Does Weed Help or Hurt Your Workout?

Working out high: what we know about cannabis and exercise

Working out high is more common than you'd think, and the research so far doesn't back the idea that cannabis automatically wrecks your workout: in one survey, most users in legal US states said it boosted their motivation, enjoyment and recovery. The flip side is a faster heart rate and slower reactions, so start low and keep it light. In fact, some research suggests that smoking weed and working out can go well together.

Sure, the stereotype of the lazy stoner glued to the couch is still around, but there's evidence pointing the other way, suggesting that for some people cannabis is energizing rather than a recipe for laziness.

A study published in Frontiers in Public Health in 2019 turned up some interesting findings on weed and exercise. The researchers focused on US states where cannabis is legal and surveyed around 600 cannabis users. About 80% said they used cannabis shortly before or after their workouts.

More than half of those surveyed said using cannabis before exercise gave them extra motivation to train. Nearly 80% said it helped their recovery, and 70% said it made working out more enjoyable.

Cannabis may help reduce exercise-induced inflammation. People who skip workouts because of joint pain may find cannabis helps with those symptoms, since patients report it eases pain.

Using cannabis before a workout can also help some people get in the zone mentally and enjoy the session more. 70% of respondents said it also helped them bring a positive mindset to their training.

Smoking weed before a workout

If you're going to try cannabis before exercise for the first time, start with a tiny amount. Cannabis can raise your heart rate or cause tachycardia. If you have a heart condition, using weed can raise the risk of cardiac complications, since exercise already pushes your heart rate up on its own.

In the same study, 40% of respondents said their heart rate ran higher than usual when they exercised after smoking. If that's you, consider sticking to less intense workouts. 

Cannabis is already catching on among endurance athletes. Several endurance racers say they use weed 30 minutes before a training run.

Smoking weed after a workout

The main reason to consider cannabis after exercise is recovery. There isn't much data on whether weed actually helps you recover, but what we do know is that cannabis has anti-inflammatory effects. It may also help reduce the swelling that comes with inflammation. Some studies suggest that using cannabis after training can help with delayed-onset muscle soreness (DOMS), which could get you back in the gym sooner.

When it comes to cannabis and exercise, it's hard to draw firm conclusions; there just isn't enough research on the combo yet. What we can say is that if you're going to use cannabis before or after a workout, oils and edibles are the better bet. Combustion is rough on your lungs and can drag down your performance. Smoking right after a workout may also be harder on you, since you're breathing deeply and your lungs are working overtime. 

No matter when or how you mix weed and exercise, drink plenty of water. THC is thought to make your glucose metabolism work harder, so hydrate often. 

What happens if you take CBD before working out?

There's anecdotal and limited scientific evidence that taking CBD (cannabidiol) before exercise may have some benefits for certain people. Keep in mind, though, that research on this is thin, and more studies are needed to fully understand how CBD affects athletic performance.

CBD is often used for its potential anti-inflammatory and pain-relieving properties, which may help with muscle soreness and inflammation after a hard workout. Some people take it before training hoping to ease muscle fatigue and recover faster.

Some CBD users also report feeling more focused and relaxed before exercise, which may help performance in some cases. Still, CBD affects everyone differently, and some people get unwanted side effects like drowsiness or dizziness.

Does weed actually improve athletic performance?

Whether weed helps or hurts athletic performance is a hot-button topic, and opinions are all over the place. Some people swear that smoking before a workout makes it better, while others see it differently. Either way, it's worth stressing that cannabis can have negative effects on performance and on your health in general.

Cannabis contains active compounds like THC that act on the central nervous system and have psychoactive effects. Those effects can include reduced motor coordination, a warped sense of time and slower reaction times, which could hurt your performance and your safety while you exercise.

Weed can also make you sleepy, unmotivated and less focused, which works against any sport that demands attention and energy.

On top of that, sports and anti-doping rules ban cannabis in most professional competitions and events. Athletes who test positive for marijuana can face sanctions and other consequences.

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