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Do Smelling Salts Actually Work for Lifting?

Quick answer: Smelling salts (ammonia inhalants) deliver a sharp jolt of alertness and arousal, which is why powerlifters use them before heavy attempts. But the science is mixed: studies consistently show increased perceived readiness without reliable gains in raw strength or power. They’re a psychological primer, not a performance drug – and they carry real safety caveats.

Here’s exactly how they work, what the evidence says, and how to use them sensibly.

What are smelling salts?

Smelling salts are ammonia inhalants – usually ammonium carbonate, often dissolved in water. When you hold one near your nose and inhale, the ammonia gas irritates the membranes in your nose and lungs. That irritation triggers a sharp inhalation reflex: faster breathing, a spike in heart rate and blood pressure, and a surge of adrenaline. The result is an instant feeling of alertness and “switched on” intensity.

They’ve been used for over a century – originally to revive people who’d fainted – and are now a fixture in powerlifting, strongman and contact sports.

How smelling salts work in the gym

The mechanism is reflexive, not chemical performance enhancement:

Ammonia irritates the nasal and lung membranes.
Your body responds with a rapid inhalation reflex and a jump in breathing rate.
The central nervous system releases adrenaline, raising heart rate, blood pressure and oxygen delivery.
You feel suddenly alert, aggressive and ready – useful right before a max-effort lift.

That adrenaline-driven arousal is the entire appeal. It’s the same “fight or flight” jolt that can help you commit to a heavy single.

Do they actually improve performance?

This is where expectations need managing. The evidence for real strength gains is weak:

A 2018 study in trained men found no statistically significant improvement in force or power output versus placebo – despite users reporting feeling more alert.
A 2022 study likewise found increased alertness and a perception of better performance, but strength and reaction times were unchanged.
The clearest measurable benefit appears in repeated high-intensity efforts (e.g. Wingate-style tests), not single max lifts.

The takeaway: smelling salts reliably make you feel more ready, and for some lifters that psychological edge helps them commit to a heavy attempt. But don’t expect them to add kilos to your total on their own.

Are smelling salts safe?

Used occasionally and correctly, they’re generally low-risk – no studies have linked them to long-term harm. But there are genuine cautions:

Don’t hold them too close or inhale too hard. Concentrated ammonia can cause irritation or even chemical burns to the nasal passages.
Avoid heavy, repeated use. Frequent use can irritate the upper respiratory tract over time.
Never use them to “shake off” a head knock. A serious concern is that they can mask concussion symptoms in contact sports – if there’s any head injury, stop and seek medical attention.
Skip them if you have respiratory conditions like asthma, or high blood pressure, without medical advice.

How to use them properly

Hold the inhalant 10-15cm from your nose – never pressed against it.
Take one quick, controlled sniff, then move it away.
Reserve them for genuine max-effort sets, not every working set.
Treat them as a finishing touch on top of a proper warm-up – not a replacement for one.

Smelling salts vs pre-workout

They do different jobs. A pre-workout builds sustained energy, pumps and focus across a whole session; smelling salts deliver a single, instant spike for one big effort. Many strength athletes use a pre-workout for the session and keep salts on hand purely for top sets. If you want to understand the ingredients doing the heavy lifting in your pre, see our guide to pre-workout ingredients, and for stimulant-free focus, the non-stim pre-workout breakdown.

Shop smelling salts

Browse our range of smelling salts for your big lifts, or explore pre-workouts for full-session energy and focus.

Frequently asked questions

Do smelling salts make you lift more?

They reliably increase alertness and perceived readiness, but controlled studies show little to no improvement in actual strength or power. The benefit is mostly psychological.

Are smelling salts safe to use in the gym?

Used occasionally and held a safe distance from the nose, they’re generally low-risk. Avoid heavy repeated use, don’t inhale too hard, and never use them after a head injury.

How do you use smelling salts for lifting?

Hold them 10-15cm from your nose, take one quick controlled sniff before a max-effort set, then move them away. Use sparingly.

Are smelling salts banned in competition?

They are not on the WADA prohibited list and are widely used in powerlifting and strongman, but always check the rules of your specific federation.

Final thoughts

Smelling salts are a fast, cheap way to feel switched-on before a heavy lift – but treat them as a psychological primer, not a strength booster. The evidence says they sharpen alertness more than output. Use them sparingly, hold them at a safe distance, and never to mask a head injury.

This article is for general information and isn’t medical advice. Consult a healthcare professional if you have a respiratory or cardiovascular condition.

Do Smelling Salts Actually Work for Lifting? (Safety & Use Guide 2026)