Exercising While High: Risks, Effects, and Safe Performance Optimization

Can you work out while high?

Exercising while under the influence of cannabis, or "high," is generally not recommended due to significant safety risks and potential detriments to performance. While some individuals may report perceived benefits like reduced pain or enhanced focus, the scientific consensus highlights impaired motor control, altered cardiovascular response, and compromised decision-making that outweigh any anecdotal advantages.

Understanding Cannabis and its Active Compounds

Cannabis contains various active compounds, primarily cannabinoids, with Tetrahydrocannabinol (THC) being the psychoactive component responsible for the "high," and Cannabidiol (CBD) offering non-psychoactive effects often associated with relaxation and pain relief. These compounds interact with the body's endocannabinoid system, influencing a wide range of physiological processes including mood, pain sensation, appetite, and motor function.

Physiological Effects of Cannabis on Exercise

The body's response to exercise is complex, requiring precise coordination and physiological regulation. Cannabis can interfere with these processes:

• Cardiovascular System: THC typically causes an acute increase in heart rate (tachycardia) and can alter blood pressure, potentially leading to orthostatic hypotension (a drop in blood pressure upon standing). For individuals with pre-existing cardiovascular conditions, this added strain can be particularly risky, increasing the likelihood of arrhythmias or other cardiac events.
• Respiratory System: While some studies suggest THC can act as a bronchodilator, potentially opening airways, the act of smoking cannabis introduces irritants and carcinogens to the lungs, which can impair respiratory function and oxygen uptake during strenuous activity. Edibles or other consumption methods mitigate this, but the systemic effects of THC remain.
• Thermoregulation: There is some evidence to suggest cannabis can affect the body's ability to regulate temperature, potentially leading to overheating or altered sweating responses during exercise, especially in warm environments.
• Pain Perception: Cannabis is known for its analgesic (pain-relieving) properties. While this might seem beneficial for pushing through discomfort, it can mask important pain signals that indicate injury or overexertion, leading to further damage.
• Motor Control: THC can impair fine motor skills, coordination, balance, and reaction time. These are critical components of almost any exercise, from lifting weights to running or participating in team sports, increasing the risk of falls, mishandling equipment, or improper movement patterns.

Psychological and Cognitive Effects on Exercise Performance

Beyond the physical, the psychological and cognitive impacts of cannabis can significantly compromise workout efficacy and safety:

• Perception of Effort (RPE): Cannabis can alter the subjective perception of effort, making intense exercise feel easier. While this might allow someone to push harder temporarily, it can lead to overexertion without conscious awareness of the body's true limits, increasing injury risk and hindering recovery.
• Focus and Concentration: While some users report enhanced focus or a "flow state," for many, cannabis can induce distraction, reduce attentional capacity, and impair the ability to concentrate on proper form, technique, and safety protocols.
• Motivation and Mood: While initial effects may include euphoria or relaxation, cannabis can also lead to lethargy, anxiety, or paranoia in some individuals, which are counterproductive to a productive workout session.
• Decision-Making: Impaired judgment and increased risk-taking are well-documented effects of cannabis. This can translate to poor decisions in the gym, such as attempting unsafe lifts, neglecting warm-ups/cool-downs, or disregarding proper spotting techniques.

Potential Risks and Safety Concerns

The cumulative physiological and psychological effects of cannabis create several significant risks when combined with exercise:

• Injury Risk: Impaired coordination, balance, reaction time, and judgment dramatically increase the likelihood of sprains, strains, falls, or more severe accidents, especially when operating gym equipment or performing complex movements.
• Cardiovascular Strain: The increased heart rate and altered blood pressure can be dangerous, particularly for individuals with undiagnosed or pre-existing heart conditions, potentially leading to cardiac events.
• Dehydration: The "dry mouth" effect of cannabis can reduce the perceived need for hydration. Coupled with the increased fluid loss during exercise, this can elevate the risk of dehydration, impacting performance and health.
• Public Safety: Operating vehicles or heavy machinery while impaired is illegal and dangerous. This includes driving to or from a gym while under the influence.
• Legal and Ethical Considerations: Many gyms and fitness facilities have policies against impairment. For fitness professionals, working with clients while high is unethical and professionally negligent.

Perceived Benefits vs. Scientific Evidence

Anecdotal reports sometimes suggest cannabis can reduce pre-workout anxiety, enhance focus, or alleviate post-workout soreness. While personal experiences vary, the scientific evidence consistently points to performance decrements rather than improvements. Studies on cannabis and exercise generally show:

• Reduced maximal exercise capacity.
• Impaired motor skills and reaction time.
• No consistent ergogenic (performance-enhancing) benefits.

Any perceived benefits are typically outweighed by the demonstrable risks and performance impairments, especially in activities requiring precision, judgment, and maximal effort.

The Expert Recommendation

As Exercise Science and Kinesiology Content Specialists, our unequivocal recommendation is to avoid exercising while high. Optimal physical performance, injury prevention, and long-term health are best achieved when the body and mind are in a clear, unimpaired state. Exercise demands your full attention, coordination, and the ability to accurately interpret your body's signals.

Optimizing Your Workout Performance Safely

Instead of relying on substances, focus on evidence-based strategies to enhance your workouts and recovery:

• Proper Nutrition and Hydration: Fuel your body with balanced meals and stay well-hydrated.
• Adequate Sleep: Prioritize 7-9 hours of quality sleep for physical and mental restoration.
• Structured Programming: Follow a well-designed workout plan that includes progressive overload, proper warm-ups, and cool-downs.
• Mindfulness and Focus: Practice being present during your workouts to maximize mind-muscle connection and technique.
• Effective Recovery: Incorporate stretching, foam rolling, and active recovery days.

Conclusion

While the use of cannabis for recreational or medicinal purposes is a personal choice, combining it with exercise introduces significant risks to your safety, performance, and overall health. Prioritizing a clear mind and body ensures you can safely and effectively engage in physical activity, maximizing your potential and minimizing the risk of injury. Always consult with a healthcare professional regarding any concerns about substance use and exercise.