Weightlifters use smelling salts before big lifts to increase alertness, boost energy, and enhance focus by stimulating the sympathetic nervous system through the irritation of nasal membranes.
This quick reaction can make athletes feel sharper and more prepared—keep reading to learn exactly how they work, their benefits, risks, and safe usage tips.
What Are Smelling Salts?
Smelling salts have been used for centuries in various contexts, and today, they’re gaining popularity among weightlifters and athletes seeking a quick mental and physical boost.
To fully understand their role in sports and beyond, it’s important to explore what they are, how they work, and their historical significance.
Definition and Chemical Composition
Smelling salts are a compound that releases ammonia gas when activated, typically by mixing ammonium carbonate with water.
The ammonia gas irritates the nasal membranes upon inhalation, which is the key to their stimulating effect.
Commercial smelling salts often come in small capsules or containers that are cracked or opened to release the gas, allowing users to inhale it directly.
While the exact formulation may vary, the primary ingredient remains ammonia, known for its pungent and sharp smell.
How Smelling Salts Work on the Body
When inhaled, smelling salts stimulate the upper respiratory system through irritation of the nasal and lung membranes.
This irritation sends a signal to the brain, triggering an involuntary inhalation reflex.
The body responds by increasing oxygen intake, heart rate, and blood pressure, activating the sympathetic nervous system.
The result is a state of heightened alertness and energy, making athletes feel more awake and focused.
It’s worth noting that this response happens almost instantaneously, which is why many athletes turn to smelling salts in high-pressure situations like heavy lifts or competitions.
Historical Context: Origins and Other Uses
Smelling salts have a long history dating back to the Roman Empire, where they were used to revive fainting individuals.
Their use became more formalized in the 17th and 18th centuries, often appearing in medical kits for treating fainting spells or sudden dizziness.
In the Victorian era, they were a staple accessory for ladies prone to fainting, often carried in ornate bottles or cases.
Beyond sports, smelling salts remain part of medical practice, primarily to revive individuals who have lost consciousness temporarily.
While their role in modern medicine has diminished due to advances in emergency care, their popularity among athletes and fitness enthusiasts shows their enduring appeal.
Why Weightlifters Use Smelling Salts
Smelling salts have become a popular tool among weightlifters, offering immediate physiological and psychological benefits that can help improve performance during heavy lifts.
Understanding why athletes rely on them requires a closer look at how they boost alertness, energy, and focus.
Increased Alertness
One of the primary reasons weightlifters use smelling salts is their ability to instantly heighten mental sharpness.
When the ammonia gas is inhaled, it irritates the nasal and lung membranes, triggering a reflex that increases breathing rate and oxygen intake.
This process not only wakes up the senses but also helps the brain shift into a more alert state.
Imagine a lifter arriving at a competition early in the morning, feeling groggy and unmotivated.
A quick sniff of smelling salts can act as a wake-up call, jolting the brain into a state of readiness.
This level of alertness is particularly valuable during critical moments, such as preparing for a maximum-effort deadlift or squat.
Enhanced Energy
Smelling salts stimulate the sympathetic nervous system, the part of the body responsible for the “fight or flight” response.
By increasing heart rate, blood pressure, and adrenaline levels, they provide a short burst of energy that can make lifters feel physically primed for heavy lifts.
Athletes often describe the sensation as a “kick” or “rush,” akin to a sudden surge of power that enhances their ability to engage with the lift fully.
This energy boost is especially helpful when pushing through a plateau or attempting a personal best.
While the effect is temporary, it’s a quick and effective way to maximize effort in the moment.
Improved Focus
In addition to physical benefits, smelling salts can improve mental focus by narrowing an athlete’s attention to the task at hand.
The sharp, unpleasant smell acts as a jarring stimulus, helping to clear distractions and increase concentration.
For weightlifters, this mental edge can mean better form, greater control, and more confidence when attempting a challenging lift.
For example, during a high-stakes competition, many athletes find it difficult to block out external noise or nerves.
Smelling salts provide a momentary reset, helping them channel their energy and attention toward executing the lift with precision.
This combination of physical readiness and mental clarity can make a significant difference in performance.
The Science Behind the Benefits
The effectiveness of smelling salts lies in the physiological response they trigger, but the extent of their benefits is still a topic of scientific debate.
To fully grasp their role in weightlifting, it’s essential to understand how they interact with the body and what research says about their performance-enhancing potential.
Sympathetic Nervous System Activation
When you inhale the ammonia gas from smelling salts, it irritates the nasal and lung membranes, causing a reflexive deep inhalation.
This reflex activates the sympathetic nervous system, which is responsible for the “fight or flight” response.
The body responds by increasing breathing rate, heart rate, and blood pressure, all of which contribute to a heightened state of alertness and energy.
This activation has practical benefits for weightlifters.
The increased oxygen intake can enhance muscular endurance during brief, intense efforts, while the rise in heart rate prepares the body for a sudden burst of exertion.
These changes create a physiological environment that can make lifters feel more powerful and ready for the demands of a heavy lift.
Limited Research
Despite the widespread use of smelling salts, research on their performance-enhancing effects is limited and often inconclusive.
Some studies suggest that smelling salts might have little to no impact on physical performance metrics, such as maximum force generation or endurance.
Instead, they propose that the perceived benefits may stem from a placebo effect, where the athlete’s belief in the product enhances their performance more than the product itself.
However, other studies highlight small improvements in peak power output or alertness, particularly in anaerobic sports like weightlifting.
These findings suggest that while smelling salts may not significantly increase strength, they can offer marginal benefits in terms of readiness and mental clarity.
Contrasting Anecdotal Evidence with Clinical Findings
The discrepancy between scientific research and anecdotal accounts highlights an important consideration for athletes.
Many weightlifters swear by the effectiveness of smelling salts, citing personal experiences of increased focus and energy.
These testimonials align with the known physiological responses but may also reflect psychological factors, such as confidence gained from familiar routines or rituals.
On the other hand, clinical findings emphasize that the actual impact on measurable performance outcomes may be minimal.
This difference suggests that the effectiveness of smelling salts could vary based on individual responses, expectations, and the specific context in which they’re used.
Risks and Drawbacks

While smelling salts can offer short-term benefits like increased alertness and energy, their use comes with several potential risks and limitations.
Understanding these drawbacks is critical for making informed decisions about whether to include them in your lifting routine.
Respiratory Irritation
Smelling salts work by irritating the nasal and lung membranes, but overuse or improper handling can lead to unintended harm.
Prolonged exposure or holding smelling salts too close to the nose can damage the sensitive tissues of the upper airways, leading to burns, inflammation, or chronic irritation.
For instance, athletes who rely on smelling salts before every lift or competition risk developing a dependency, where their natural ability to focus and perform diminishes without the chemical stimulus.
Misuse, such as inhaling them directly from the container or using highly concentrated formulations, increases the likelihood of these adverse effects.
Proper use, such as maintaining a safe distance (10–15 centimeters) from the nose, is essential to minimize these risks.
Masking Injuries
One of the most concerning risks of smelling salts is their potential to mask the symptoms of injuries, particularly head trauma.
The sharp jolt of alertness they provide can temporarily suppress dizziness, fatigue, or disorientation, which are warning signs of more severe conditions like concussions.
This issue is particularly relevant in contact sports, where athletes may use smelling salts to push through after a hard hit.
Masking these symptoms can delay critical diagnoses and treatments, increasing the risk of long-term health consequences.
Weightlifters and other athletes should avoid using smelling salts as a quick fix for fatigue or injury and instead prioritize proper recovery and medical evaluation.
Unproven Effectiveness
Although many athletes swear by smelling salts for improving performance, scientific evidence supporting their effectiveness is limited.
Research shows that while they can enhance alertness, their impact on measurable athletic performance, such as strength or power output, is often negligible.
Some studies even suggest that the perceived benefits may be more psychological than physiological, driven by a placebo effect.
Experts caution against over-relying on smelling salts as a performance-enhancing tool. Instead, they recommend focusing on proven methods like proper warm-ups, nutrition, and mental preparation.
By viewing smelling salts as a supplementary aid rather than a necessity, athletes can avoid falling into the trap of expecting results that research doesn’t consistently support.
Safe Use Guidelines
To maximize the benefits of smelling salts while minimizing risks, it’s essential to use them safely and responsibly.
By following these guidelines, athletes can incorporate smelling salts into their routine effectively without compromising their health or performance.
Moderation
Smelling salts should be used sparingly to prevent dependency and maintain your natural ability to focus and stay alert.
Relying on them for every workout or lift can diminish their effectiveness over time and may lead to a psychological or physical reliance.
Instead, reserve smelling salts for situations where you need an extra boost, such as attempting a personal best or competing in a high-pressure event.
This approach ensures that your natural focus and preparation strategies remain intact.
Proper Technique
Using smelling salts correctly is crucial to avoid accidental harm.
Keep the salts at a safe distance of 10–15 centimeters from your nose to prevent burns or irritation to the nasal mucosa.
Inhaling from too close a range increases the intensity of the irritation, which can damage delicate tissues or cause discomfort.
To avoid overexposure, start with a brief sniff rather than inhaling deeply or repeatedly.
This controlled approach helps you achieve the desired effect without overloading your system.
Always follow the manufacturer’s instructions, as some products may vary in concentration or usage recommendations.
Health Precautions
Individuals with respiratory conditions, such as asthma or chronic sinus issues, should consult a healthcare professional before using smelling salts.
The ammonia gas can aggravate pre-existing conditions, potentially leading to adverse reactions or breathing difficulties.
Additionally, smelling salts should never be used as a substitute for proper recovery techniques or as a way to counteract fatigue or injury symptoms.
If you’re feeling unusually fatigued, unfocused, or unwell, addressing the root cause through rest, nutrition, or medical care is far more effective than relying on a quick chemical boost.
Smelling salts are best viewed as a supplementary tool rather than a primary solution.
Alternatives to Smelling Salts
While smelling salts can provide a quick boost, there are other effective and safer ways to enhance alertness, energy, and focus.
These alternatives not only reduce potential risks but also help build long-term habits that contribute to consistent performance.
Pre-Workout Routines for Alertness and Focus
Developing a structured pre-workout routine is one of the most effective ways to prepare your body and mind for a heavy lift.
Start with a dynamic warm-up, which includes movements like bodyweight squats, lunges, and arm swings to increase blood flow and activate key muscle groups.
This physical preparation can help you feel energized and ready to tackle intense lifts.
Caffeine and other legal stimulants, such as green tea or pre-workout supplements, are another option for boosting alertness.
These substances can increase focus and energy levels without the irritation associated with smelling salts.
However, moderation is key to avoid dependency or overstimulation.
Breathing Techniques to Stimulate the Nervous System Naturally
Controlled breathing exercises are a powerful way to activate the nervous system and improve focus.
Techniques like diaphragmatic breathing or the “box breathing” method—where you inhale for four seconds, hold for four seconds, exhale for four seconds, and hold again for four seconds—can help regulate your heart rate and boost oxygen flow to your muscles.
Before a heavy lift, practicing a few rounds of deep, focused breaths can create a similar sense of readiness to what smelling salts provide, without any of the associated risks.
Over time, these natural techniques can become a reliable part of your lifting ritual.
Psychological Preparation: Visualization and Mental Conditioning
Mental preparation is just as important as physical readiness.
Visualization techniques, where you mentally rehearse your lift step-by-step, can build confidence and focus.
Picture yourself successfully completing the lift, paying attention to details like your grip, posture, and form.
This practice helps you stay calm under pressure and fosters a strong mind-body connection.
In addition to visualization, positive self-talk and goal setting are excellent ways to channel your energy.
Remind yourself of your training and progress, and focus on the task at hand rather than potential distractions.
Mental conditioning is a skill that develops over time and can provide long-term benefits for both performance and resilience.
Conclusion
Smelling salts can provide a quick boost in alertness, energy, and focus, making them a popular tool for weightlifters during heavy lifts.
However, understanding their risks, limitations, and proper usage is essential for safe and effective results.
By considering alternatives and focusing on long-term preparation strategies, athletes can enhance performance while prioritizing their overall health.