Everything you should know about cannabis and working out

Exercise plays a vital role in a person’s overall health. If you’re a cannabis user, it’s important to know how the plant’s effects may impact your fitness.

By understanding the benefits and risks of exercising while high — and cannabis’s potential impacts on stamina, motivation, and lung capacity — you can find the best and safest way to fit cannabis into your workout routine.

Pros and cons of working out high

Cannabis may have both positive and negative effects on exercise. These effects can vary based on certain factors, including:

• Type of exercise, such as cardio or weight training
• Personal health
• Cannabis dosage
• Cannabis product type
• Cannabis strain

Pros

Some studies have found that cannabis might improve certain aspects of exercise. According to research, cannabis may:

• Make exercise more enjoyable: A survey of over 600 adults found that athletes who used cannabis before exercise reported more enjoyment while exercising, which helped them work out for longer.
• Improve recovery: In the same survey, over 77% of respondents said that cannabis helped them manage symptoms of workout recovery, such as reduced inflammation or joint pain.
• Lower pain levels: Participants in another survey reported that cannabis helped them manage pain before, during, and after exercise.
• Increase focus: According to survey results, cannabis may improve focus and mind-body connection while exercising.

It’s important to note that these potential benefits are primarily supported by survey findings. More research is needed to confirm the pros of working out high.

Cons

Before adding cannabis to your workout routine, consider these possible drawbacks:

• Not proven to improve performance: According to a review of studies, cannabis does not improve physical strength or overall performance.
• May cause certain side effects: In a survey, some athletes reported lightheadedness, anxiety, or a racing heartbeat after using cannabis.
• May interact with certain supplements: Cannabis may interact with certain workout supplements, but more research is needed. That said, it’s best to use caution when taking them together.
• Can cause drowsiness: Some cannabis products and strains may cause drowsiness, which can interfere with your workout.
• May be dangerous if you have a heart condition: Some research has found that smoking cannabis can increase the risk of heart problems. So it may be best to avoid combining cannabis and strenuous exercise if you have a heart condition.
• May cause respiratory harm: Inhaled products, including vaporizers and cannabis flower, may irritate your respiratory tract and inhibit lung capacity. Over time, this can potentially interfere with your ability to exercise.

Tips for using cannabis while working out

Follow these tips if you plan to incorporate cannabis into your fitness routine.

Choose the product type carefully

Certain product types may be more effective and safer for exercise than others:

• It’s best to avoid smoking cannabis prior to working out, as this may affect your respiratory system.
• Vaporizers may take effect quickly but still cause some respiratory irritation.
• Tinctures and edibles can produce long-lasting effects for several hours, but the effects of edibles can be especially strong.
• Topicals can be used to target sore or tense areas of your body.

Consider the strain 

Some cannabis strains may be more uplifting and energizing than others. Consider strains that are high in the terpene limonene, which is reported to increase mood, focus, and motivation.

Avoid high-THC products

Tetrahydrocannabinol (THC) is the main intoxicating compound in cannabis. Consuming too much THC may be linked to certain cannabis side effects, such as anxiety and rapid heartbeat. Avoiding high-THC products may help minimize the risk of these side effects.

Time your dose

If you’re seeking certain benefits of cannabis while exercising, time your dose so that its effects peak during your workout. Inhaled products can take 2 to 10 minutes to take effect, while edibles can take 30 to 60 minutes. Tinctures typically take effect in 15 to 30 minutes.

Stop if you’re experiencing side effects 

If you experience side effects like dizziness, anxiety, or rapid heartbeat, stop exercising and rest until you feel better. If you have dry mouth, another common cannabis side effect, be sure to hydrate.

Mixing weed and workout supplements

Research is limited on how cannabis interacts with different workout supplements. Always speak with your doctor before combining cannabis with a new supplement.

Weed and pre-workout

Pre-workout is a supplement that’s usually taken about 30 minutes before exercise to improve:

• Energy levels
• Focus
• Stamina
• Athletic performance
• Blood flow

Pre-workout often contains a variety of active ingredients. Common ingredients include:

• Caffeine
• Creatine, a compound made in your body that helps you maintain energy
• Branched-chain amino acids (BCAAs), which can stimulate muscle strength and growth
• L-glutamine, an amino acid that may support muscle recovery

There is no clear research on whether it’s safe to combine cannabis and pre-workout.

Additionally, pre-workout products are not approved by the Food and Drug Administration (FDA) and are therefore not regulated closely. This means that they may contain unsafe ingredients or ingredients that can interact with cannabis.

Weed and creatine

Research is lacking on how cannabis may interact with creatine supplements.

Anecdotally, some individuals report feeling nauseous or anxious after combining them.

Some creatine supplements may contain additional active ingredients that interact with cannabis. Always read the product label to know exactly what you’re taking.

Weed and electrolytes

Electrolytes are essential minerals, including sodium, potassium, and magnesium, which help balance hydration levels in the body.

It’s likely safe to combine cannabis and electrolytes. Electrolytes may even help with dry mouth, a common side effect of cannabis.

Best workouts to pair with weed

Choosing the type of workout to pair with cannabis can depend on your fitness goals, health needs, and personal preferences.

That said, anecdotal reports suggest that some types of workouts are more popular to pair with cannabis than others:

• Yoga: Yoga is an ancient practice that combines specific postures, breathwork, and meditation. The relaxing effects of cannabis have been reported to enhance yoga practices.
• Walking or hiking: Walking is a low-impact form of exercise that may pair well with cannabis. Many hikers also report that cannabis enhances mood and sensory experience during hikes.
• Running: Cannabis may make running more enjoyable and boost motivation during a jog.
• Cardio: Cannabis may not improve your cardio performance, but it can help you enjoy cardio more.

Best strains for working out

Each strain of cannabis offers unique effects based on its cannabinoids and terpenes.

According to anecdotal reports, these strains may best support your workouts:

• Green Crack may have powerful energizing effects.
• Durban Poison is reported as energizing and mood-lifting.
• Great White Shark is said to help enhance mood, focus, and motivation.
• OG Kush may lower stress and ease tight muscles.
• Sour Diesel may provide a strong boost of energy and focus.
• White Widow is said to improve energy levels while calming stress.

A Leafwell telepharmacist can help you find a strain that best suits your health needs and fitness goals.

The bottom line: Before working out with cannabis, weigh the pros and cons

Cannabis may improve your mood, focus, and motivation while working out, and may help ease sore or tight muscles during exercise recovery.

However, some people report side effects, like anxiety, rapid heartbeat, and lightheadedness, which can interfere with exercise.

Speak with your doctor before using cannabis as part of your workout routine, especially if you have a health condition. A Leafwell provider can help you come up with a cannabis treatment plan that suits your health needs and fitness goals.

Resources

• Association of cannabis use with cardiovascular outcomes among US adults. https://www.ahajournals.org/doi/10.1161/JAHA.123.030178
• Cannabis: Exercise performance and sport. A systematic review. https://pubmed.ncbi.nlm.nih.gov/28392338/
• How and why adults use cannabis during physical activity. https://jcannabisresearch.biomedcentral.com/articles/10.1186/s42238-022-00134-z
• Patterns and perceptions of cannabis use with physical activity. https://publications.sciences.ucf.edu/cannabis/index.php/Cannabis/article/view/37
• Smoking cannabis associated with increased risk of heart attack, stroke. https://www.nih.gov/news-events/news-releases/smoking-cannabis-associated-increased-risk-heart-attack-stroke
• The new runner’s high? Examining relationships between cannabis use and exercise behavior in states with legalized cannabis. https://www.frontiersin.org/journals/public-health/articles/10.3389/fpubh.2019.00099/full

Get your medical marijuana card

Select State

Get started