Walk into a powerlifting meet or a heavy training session, and you'll likely notice athletes reaching for a small container just before attempting a maximum lift. That sharp, unmistakable sensation comes from gym smelling salt, a product commonly used by strength athletes to increase alertness before demanding efforts.

Although often associated with powerlifting and strongman competitions, these ammonia-based inhalants have a much longer history. Originally used in first aid to help revive people who had fainted, they are now commonly seen in strength sports where athletes seek a temporary increase in focus before heavy attempts.

However, despite their growing popularity, many lifters still have questions. How do gym smelling salts work? Do they improve athletic performance? Are they safe to use? And what are the possible risks and side effects?

This guide explains how gym smelling salts work, why they're used in strength sports, and what every athlete should know before incorporating them into their training routine.

What Is a Gym Smelling Salt?

A gym smelling salt is an ammonia-based inhalant designed to create a strong sensory response when inhaled correctly. Most commercially available products contain ammonia compounds, such as ammonium carbonate, that release ammonia gas when activated.

When held close to the nose—but not directly against it—the vapour irritates the membranes inside the nasal passages. This irritation triggers an involuntary inhalation reflex, leading to a deeper breath and a temporary feeling of increased alertness.

Unlike supplements that require digestion or caffeine that takes time to absorb, the effects occur almost immediately and typically last only a short period.

Because of this rapid response, many athletes reserve their use for heavy lifts or important competition attempts rather than every training session.

A Brief History of Smelling Salts

Smelling salts have been used for centuries, with historical references dating back to the 13th century. Early versions, sometimes known as spirits of ammonia, were commonly included in first-aid kits to help revive people after episodes of fainting.

Historical writings, including references linked to the writings of Pliny, describe early preparations made from materials such as shavings of hart's horns and hooves through distillation. Over time, these evolved into the commercially available ammonia inhalants used today.

While their original purpose was linked to restoring consciousness after fainting, their role has expanded significantly. Today, they are widely recognised within powerlifting, strongman, bodybuilding, and other strength sports as a pre-lift accessory rather than a first-aid product.

How Do Gym Smelling Salts Work?

Understanding how these products work begins with the body's natural protective reflexes.

When ammonia vapour reaches the nasal passages, it irritates the membranes of the nose and upper respiratory tract. This irritation immediately triggers an inhalation reflex that causes a rapid intake of air.

The response can briefly increase:

• Alertness

• Awareness

• Breathing rate

• Mental focus

Rather than providing energy or increasing muscle strength directly, gym smelling salts stimulate a short-lived sensory response that many athletes find useful before demanding lifts.

Because the sensation is intense, proper usage is important. Holding the container too close to the nose may increase discomfort without providing additional benefit.

Why Do Athletes Use Them?

Strength sports often require maximum concentration before attempting a personal record or competition lift.

Many athletes choose to use smelling salts immediately before:

• Heavy deadlifts

• Squats

• Bench press attempts

• Strongman events

• Competition lifts

The sharp ammonia smell creates a sudden sensory stimulus that some lifters feel helps them become mentally prepared for demanding efforts.

This explains why gym smelling salts are commonly seen in:

• Powerlifting

• Strongman

• Weightlifting

• Bodybuilding

• HYROX training

• Certain NFL and NHL training environments

Although many athletes report feeling more focused after use, scientific evidence regarding improvements in athletic performance remains limited. Most current research suggests that the primary effect relates to increased alertness rather than measurable improvements in strength or power output.

Benefits of Gym Smelling Salts

Although responses vary between individuals, there are several reasons why experienced lifters choose to include them before heavy attempts.

Temporary Increase in Alertness

The rapid inhalation reflex creates a brief feeling of heightened awareness, making it easier for some athletes to concentrate before a demanding lift.

Pre-Lift Mental Preparation

Many lifters incorporate gym smelling salts into their competition routine because the intense sensation helps signal the transition from preparation to performance.

Combined with proper breathing and visualisation, this routine can improve consistency before heavy attempts.

Easy to Carry

Most commercially available products come in compact containers that fit easily inside a gym bag, making them convenient for training sessions and competitions.

Popular in Strength Sports

Powerlifters, strongman athletes, Olympic weightlifters, and other strength competitors frequently use ammonia inhalants before maximal lifts, contributing to their growing popularity within the lifting community.

However, it's important to remember that gym smelling salts do not replace proper programming, warm-ups, recovery, or lifting technique. They are simply one tool that some athletes choose to include in their overall preparation.

Choosing the Right Product

Not all products are created with strength athletes in mind. Some are designed specifically for heavy lifting, while others are intended for general first-aid use.

For athletes preparing for heavy training sessions or competition, Smells Like PR offers premium gym smelling salts developed for powerlifting, strongman, bodybuilding, HYROX, and other strength sports.

Regardless of the product you choose, always follow the manufacturer's instructions and use it responsibly as part of a well-planned training routine rather than relying on it as a substitute for proper preparation.

What You Should Know Before Use

Although gym smelling salts are widely used in strength sports, they should always be used responsibly. The intense ammonia vapour is designed to trigger a temporary sensory response, but excessive or improper use may lead to unwanted side effects.

Possible side effects include:

• Temporary irritation of the nose and throat

• Watery eyes

• Sneezing

• Coughing

• Headaches

• Dizziness

• Short-term discomfort in the nasal passages

Holding the container too close to the nose or inhaling repeatedly may increase irritation without providing additional benefits. Following the manufacturer's instructions and avoiding excessive exposure is important.

Gym Smelling Salts in Powerlifting and Strength Sports?

One of the biggest misconceptions is that smelling salts directly increase strength or power.

Current research suggests that while ammonia inhalants may temporarily increase alertness, there is limited scientific evidence showing they directly improve force production, muscle strength, or overall athletic performance.

Instead, many athletes describe the sensation as helping them feel mentally prepared before a heavy attempt. The sharp stimulus may contribute to greater focus, but successful lifting still depends on:

• Proper training

• Good technique

• Recovery

• Consistent programming

• Competition experience

Gym smelling salts should be viewed as an accessory rather than a performance enhancer.

Who May Need Extra Caution?

Although many healthy athletes use ammonia inhalants without issue, they may not be suitable for everyone.

People should avoid or seek professional advice before using them if they have:

• Asthma or other respiratory conditions

• Existing nasal irritation

• Sensitivity to strong chemical odours

• Recent head injuries or suspected concussion

Gym smelling salts should never be used to evaluate or manage a head injury. If an athlete experiences a concussion or loses consciousness after an impact, immediate medical assessment is far more important than attempting to stimulate alertness.

How to Use Gym Smelling Salts Correctly

Using the product correctly helps reduce unnecessary irritation while allowing athletes to experience its intended effect.

General recommendations include:

Step 1 – Open the Container Carefully

Follow the manufacturer's instructions before activating the product.

Step 2 – Hold It Close, Not Against the Nose

Keep the container a short distance below the nose rather than placing it directly against the nostrils.

Step 3 – Take One Controlled Inhalation

A single controlled sniff is generally sufficient. Repeated inhalation does not necessarily produce greater effects.

Step 4 – Close the Container Securely

Seal the product immediately after use to help maintain its effectiveness.

Avoid unnecessary exposure and never allow the product to come into direct contact with the skin or eyes.

Gym Smelling Salts in Powerlifting and Strength Sports

Walk through almost any major powerlifting competition, and you'll likely see athletes using gym smelling salts before attempting heavy lifts.

Their popularity continues to grow across:

• Powerlifting

• Strongman

• Olympic weightlifting

• Bodybuilding

• HYROX

• Strength and conditioning facilities

Many lifters include them as part of their pre-lift routine alongside proper warm-ups, mental preparation, and equipment checks.

However, experienced coaches generally agree that no accessory can replace consistent training, sound technique, and progressive overload.

Frequently Asked Questions (FAQ)

What are gym smelling salts made from?

Most commercially available products contain ammonia compounds, such as ammonium carbonate, which release ammonia gas when activated.

Do gym smelling salts increase strength?

There is currently limited scientific evidence showing that smelling salts directly increase muscular strength. Their primary effect is a temporary increase in alertness and awareness.

Why do powerlifters use smelling salts?

Many powerlifters use them before heavy attempts because the strong ammonia vapour may help increase focus immediately before lifting.

Are smelling salts legal in powerlifting competitions?

In most powerlifting federations, smelling salts are permitted. However, athletes should always check the specific rules of their competition before use.

Can beginners use gym smelling salts?

Beginners should first focus on learning proper lifting technique, building strength, and developing consistent training habits. Smelling salts are generally used by more experienced athletes during heavy training sessions or competitions.

How often should you use gym smelling salts?

Most athletes reserve them for maximal lifts, competition attempts, or particularly demanding training sessions rather than using them before every workout.

Final Thoughts

Gym smelling salts have become a familiar part of many strength sports, particularly in powerlifting, strongman, and weightlifting. Their rapid sensory effect has made them a popular choice for athletes looking to increase alertness before heavy lifts, but they should never be viewed as a substitute for proper preparation or consistent training.

For athletes who choose to include ammonia inhalants as part of their pre-lift routine, Everything Powerlifting's collection offers multiple strength options in durable, gym-ready containers designed specifically for serious lifters.

When combined with structured programming, effective recovery, quality equipment, and sound lifting technique, they can become one small part of a well-planned approach to strength training rather than the focus of it.