In the ever-changing landscape of fitness, people are always chasing the next big thing that could give them an edge—whether it’s boosting performance, improving mental clarity, or just making workouts more enjoyable. From protein shakes and energy drinks to pre-workout powders and nootropics, fitness fans will try just about anything.

But one trend might catch you off guard: smoking weed before a workout. With marijuana now legalized in many states, a growing number of athletes and fitness enthusiasts are experimenting with incorporating cannabis into their exercise routines. Some claim it helps them focus and get “in the zone,” while others swear by its pain-relieving powers. But is there real science behind these claims, or is it all just smoke and hype? Let’s break it down. You’ve probably heard of the “runner’s high,” that euphoric, almost meditative feeling you get after a long, intense run. Well, some users say cannabis brings on a similar effect even before breaking a sweat. Instead of dreading the treadmill or lifting session, cannabis can help ease anxiety and spark motivation.

Yoga teacher and wellness advocate Jessamyn Stanley has been open about her cannabis use before working out, saying it helps her clear her mind and reduce the stress of anticipation, allowing her to flow through her practice with ease and presence. On the mental side, cannabis—especially strains high in THC—boosts dopamine, the brain’s feel-good chemical. That mood shift can be enough to change your attitude from “I don’t want to work out” to “Let’s do this.” For activities like running, cycling, or swimming that rely on rhythm and repetition, some users say weed enhances their focus, turning the workout into something meditative and even enjoyable.

And for those who feel nervous in crowded gym environments, a low dose of THC might help reduce social anxiety and keep your head in the game. When it comes to physical benefits, cannabis really starts to shine. THC and CBD, the two most talked-about compounds in marijuana, both have anti-inflammatory properties. That means they may help ease sore muscles, joint pain, or chronic conditions that make working out harder. Dr. Gary Starr from FOCUS has pointed out that cannabis could lower the body’s inflammatory response after an intense workout, which might result in less soreness and faster recovery.

Plus, many athletes turn to cannabis to help them sleep, which is when the body truly rebuilds and gains strength. Better rest means better recovery, and cannabis may help you relax and fall asleep faster, indirectly supporting your muscle growth and overall fitness progress. But what does the science say? It’s a mixed bag. A 2017 study in the Journal of Science and Medicine in Sport found that cannabis likely doesn’t improve physical performance, so don’t expect it to make you stronger or faster. However, that doesn’t mean it’s useless. According to a survey published in Nature, 70% of people living in states where marijuana is legal said cannabis made their workouts more enjoyable. Even better, those same people tended to work out more frequently and for longer periods than those who didn’t use it. That kind of consistency can be a game-changer in fitness. Still, there are risks. THC raises your heart rate, which can be dangerous if you have a heart condition or arrhythmia. Cannabis can also slow your reflexes and impair coordination—definitely not ideal if you’re doing heavy lifts, intense cardio, or anything that requires sharp reaction time. It can also interfere with glucose metabolism and lead to dehydration, so hydration is key. And dosage matters. If you’re new to weed, don’t start with edibles or high-THC strains before hitting the gym. Instead, try microdosing with a small puff and monitor how your body reacts. If getting high isn’t your thing but you’re curious about the benefits, CBD might be the right fit. It’s the non-psychoactive part of cannabis, meaning it won’t make you feel stoned, but it can still help with inflammation, pain, and anxiety. Kendra Freeman from Mendi, a CBD company that targets athletes, says CBD offers the recovery perks of cannabis without the head rush. You can try CBD in oils, capsules, or topical creams—just make sure the products are from a trustworthy brand with lab-tested ingredients. So what’s the bottom line? Cannabis won’t magically turn you into an elite athlete. It won’t build muscle, increase your VO₂ max, or give you superhuman stamina. But it might make your workouts more enjoyable, help you manage pain, improve your sleep, and motivate you to keep moving. If it helps you stick to your routine and makes fitness feel less like a chore, that’s already a big win. Just be smart: know your limits, stay hydrated, avoid risky moves, and talk to your doctor if you have any medical concerns or take medications. At the end of the day, fitness is personal, and if cannabis helps you show up, stay consistent, and enjoy the process, that’s something worth celebrating