What Do Weightlifters Smell Before Lifting Weights?

Health information note: This article is for general informational purposes only and is not medical advice. Smelling salts contain ammonia-based compounds that can irritate the eyes and respiratory system. If you have asthma, a respiratory condition, or another health concern, consult a qualified healthcare professional before summery considering their use.

Quick Answer: The substance weightlifters sniff before a heavy lift is usually called smelling salts, also known as ammonia inhalants. They release ammonia vapour, which irritates the lining of the nose and triggers a brief inhalation reflex. This can make a lifter feel more alert for a short time, but it does not reliably increase strength or guarantee a better lift.

So, What Is That Thing They Sniff?

If you have watched a powerlifting competition, you may have seen a lifter take a quick sniff from a small bottle or capsule before approaching the bar. That product is usually smelling salts.

Smelling salts contain ammonia-releasing compounds, commonly ammonium carbonate, although formulations vary between products. When exposed to air, these compounds release ammonia vapour, which produces the sharp, pungent smell.

Smelling salts have a long history of medical use, particularly as a traditional method of responding to fainting. Today, some strength athletes use them before heavy attempts because the strong smell creates an immediate physical reaction.

If you want to understand their ingredients and background in more detail, read our guide to gym smelling salts, their uses and effects.

How Do Smelling Salts Actually Work?

When ammonia vapour enters the nose, it irritates the moist lining of the nasal passages and upper respiratory tract. The irritation triggers a reflex response that can cause a sudden inhalation, changes in breathing, and a temporary increase in alertness.

This response involves sensory nerves and the body's autonomic nervous system. Some people experience a sudden feeling of being more awake or stimulated.

The effect is brief, which is why athletes choose to use smelling salts typically do so close to an attempt rather than much earlier in their training session.

However, it is important to understand that this reaction is caused by irritation. It should not be confused with a healthy energy boost or a proven improvement in physical performance.

Why Do Lifters Sniff Before a Big Lift?

The main reason is the immediate feeling of alertness.

A heavy squat, bench press, or deadlift requires physical preparation as well as mental focus. Before a maximum-effort attempt, some lifters experience nervousness, hesitation, or difficulty getting into their competition mindset.

The sharp sensation from smelling salts can make a lifter feel more awake and mentally switched on. Some athletes also describe feeling more aggressive or ready to approach the bar.

This is why smelling salts are commonly associated with powerlifting and strongman competitions.

However, not every athlete uses them. A consistent warm-up, breathing routine, and familiar pre-lift preparation can also help lifters build focus without ammonia inhalants.

For a more detailed discussion of their potential benefits and drawbacks, see our guide to smelling salts in the gym: uses, effects and safety.

Do Smelling Salts Actually Help You Lift More Weight?

This is where the distinction between feeling alert and becoming physically stronger matters.

Smelling salts can create a short-lived feeling of stimulation, but research has not established that they reliably increase maximum lifting strength.

A 2024 sports-medicine review found limited evidence of performance benefits, with no clear benefit for short, maximal-effort exercises despite increased arousal and a perception of improved performance.

A 2026 systematic review and meta-analysis also found no statistically significant improvement in overall physical performance. It reported an increase in subjective arousal, but the evidence remains limited and does not establish a dependable strength benefit.

In simple terms, smelling salts may make you feel ready to lift, but they do not build muscle, improve technique, or replace proper training.

Your strength still comes from training, recovery, technique, and preparation.

Think of them as a short-term sensory stimulus, not a strength booster.

Are Smelling Salts Safe?

Smelling salts are not risk-free. Their active ammonia vapour irritates moist tissues, including the eyes, nose, throat, and respiratory tract.

The level of risk depends on the product, ammonia concentration, exposure, and the individual's health.

Possible effects include:

• Burning or irritation in the nose and throat.

• Coughing and watery eyes.

• Headache or dizziness.

• Airway irritation or tightening.

• Breathing difficulties, particularly in people with sensitive airways.

People with asthma or other respiratory conditions may be more sensitive to ammonia exposure. Anyone with a relevant health condition should seek medical advice before considering these products.

The US Food and Drug Administration has also warned consumers about certain unapproved ammonia inhalant products marketed for alertness and energy. Reported adverse events have included shortness of breath, seizures, migraines, vomiting, and fainting.

Another concern is using smelling salts to mask symptoms such as dizziness or a possible head injury. They should never be used to revive someone after a suspected concussion or to encourage someone to continue lifting when they feel unwell.

How to Use Smelling Salts More Cautiously

There is no universal safe-use routine that applies to every smelling salt product or every person. If you are considering using one, follow the product's instructions and take these precautions seriously:

• Read the product label and follow its directions.

• Never place an open bottle or capsule directly against your nostrils.

• Avoid prolonged or repeated exposure to ammonia vapour.

• Do not deliberately take deep, repeated inhalations.

• Stop using the product if you experience coughing, burning, dizziness, or breathing discomfort.

• Do not use smelling salts to overcome fatigue, dizziness, or symptoms of a head injury.

• Keep the product away from children and anyone who may be sensitive to ammonia.

Do not assume that a product is safe simply because it is sold online or marketed to athletes. Product formulations and regulatory status can vary.

Are There Alternatives to Smelling Salts?

Yes. Smelling salts are not essential for strength training, and many successful lifters do not use them.

You can build a consistent pre-lift routine using simple techniques:

1. Follow a proper warm-up: Gradually increase the weight and prepare your body for the working sets.

2. Use controlled breathing: Take steady breaths before your attempt instead of rushing into the lift.

3. Build a pre-lift routine: Use the same setup, cues, and preparation before important attempts.

4. Listen to familiar music: Music can help some lifters get into a focused training mindset.

5. Practise under realistic conditions: Training with planned heavy attempts can help reduce uncertainty and build confidence.

A consistent routine can help you approach heavy lifts with confidence without relying on ammonia inhalants.

Common Myths About Smelling Salts

There are several misconceptions about smelling salts in strength training. Let's separate the common claims from what the evidence supports.

Myth 1: Smelling salts instantly increase strength.

They can trigger a brief alertness response, but research has not established a reliable increase in maximum strength.

Myth 2: The stronger the smell, the better the performance.

A stronger ammonia sensation does not mean a better lift. Greater exposure can increase irritation and health risks.

Myth 3: Smelling salts are completely harmless.

They can irritate the respiratory system and cause adverse reactions. Some people, particularly those with asthma or other respiratory conditions, may be more vulnerable.

Myth 4: Every powerlifter needs smelling salts.

Not at all. They are optional, and many athletes rely on warm-ups, preparation, and mental routines instead.

Myth 5: Smelling salts can help someone recover from a head injury.

They should never be used as a treatment for a concussion or suspected head injury. Ammonia inhalation can trigger a sudden reflex movement and potentially complicate an existing injury.

The simplest way to understand smelling salts is that they are an optional sensory stimulant with potential risks and no established, reliable benefit for maximum lifting strength.

Frequently Asked Questions

1. What do weightlifters smell before lifting weights?

Weightlifters and powerlifters who take a quick sniff before a heavy attempt are usually using smelling salts, also called ammonia inhalants. These products release ammonia vapour, which triggers a brief irritation and inhalation response.

2. What are smelling salts made of?

Many traditional smelling salts contain ammonium carbonate, which releases ammonia vapour. Other products may use different ammonia-based formulations or include additional ingredients such as fragrances.

3. Why do powerlifters sniff before lifting?

Some powerlifters use smelling salts because the strong ammonia vapour creates a brief feeling of alertness and stimulation. It may help them feel mentally prepared, but it does not reliably increase strength.

4. Do smelling salts improve lifting performance?

Current research does not establish a consistent improvement in overall physical performance or maximum lifting strength. They may increase subjective alertness, but this is not the same as producing more force.

5. Are smelling salts banned in powerlifting competitions?

Rules depend on the federation and competition. Some organisations permit smelling salts only outside the platform or outside the view of spectators. Always check the current rulebook of the federation organising your event.

6. Can smelling salts be dangerous?

Yes. Ammonia vapour can irritate the eyes, nose, throat, and lungs. High or prolonged exposure can cause serious respiratory injury. People with asthma or other respiratory conditions should be particularly cautious.

7. Can beginners use smelling salts at the gym?

Beginners do not need smelling salts to train effectively. Learning proper lifting technique, following a structured programme, warming up, and developing a consistent routine are much more important.

8. What can I use instead of smelling salts before lifting?

A proper warm-up, controlled breathing, familiar music, and a consistent pre-lift routine can help you prepare mentally and physically without ammonia inhalants.

Summary

That sharp sniff weightlifters take before a heavy lift is usually from smelling salts, also known as ammonia inhalants. They release ammonia vapour that triggers a brief inhalation reflex and can make athletes feel more alert.

However, smelling salts are not proven to increase maximum lifting strength, and excessive exposure can irritate the respiratory system.

Looking to explore smelling salts for your training routine? Check out the smelling salts available at Everything Powerlifting. Remember, they are optional and should be used cautiously. They are not a substitute for proper training, technique, or preparation

Key takeaways:

• Weightlifters use smelling salts for a short-lived feeling of alertness.

• Most traditional products contain ammonium carbonate or other ammonia-releasing compounds.

• Research has not established a reliable improvement in strength or overall physical performance.

• Ammonia vapour can irritate the nose, eyes, and airways.

• Smelling salts are optional; proper training, warm-ups, and preparation matter more.