Smelling Salts: What Weightlifters Sniff, How They Work, and Safety

What do weightlifters sniff before lifts?

Weightlifters often sniff ammonia inhalants, commonly known as smelling salts, before maximal lifts to induce an acute physiological and psychological arousal, enhancing focus and perceived readiness for strenuous exertion.

The Substance: Ammonia Inhalants (Smelling Salts)

The substance weightlifters sniff is typically an ammonia inhalant, widely recognized as "smelling salts." These products usually contain ammonium carbonate ((NH₄)₂CO₃), often mixed with a non-irritating perfume, housed in a sealed, crushable ampoule or a capsule. When activated, the ammonium carbonate reacts with water (often from atmospheric moisture or a small amount within the product) to release ammonia gas (NH₃).

The Physiological Mechanism: How They Work

The primary mechanism of smelling salts is through the irritation of the mucous membranes in the nose and lungs. When ammonia gas is inhaled:

• Nasal and Respiratory Irritation: The strong, pungent odor and irritating nature of ammonia gas rapidly stimulate the trigeminal nerve (cranial nerve V) endings in the nasal passages.
• Involuntary Reflex: This irritation triggers an immediate, involuntary gasp reflex and a sudden increase in breathing rate. This reflex is a protective mechanism, signaling a perceived threat to the respiratory system.
• Sympathetic Nervous System Activation: The sudden sensory input and respiratory reflex lead to a rapid activation of the sympathetic nervous system (SNS), often referred to as the "fight or flight" response.
• Neurotransmitter Release: This SNS activation results in the release of catecholamines such as adrenaline (epinephrine) and noradrenaline (norepinephrine) from the adrenal glands and nerve endings.
• Systemic Effects: The release of these neurotransmitters causes a cascade of physiological changes, including:
  • Increased heart rate and blood pressure.
  • Bronchodilation (widening of airways), leading to increased oxygen intake.
  • Heightened alertness and arousal in the central nervous system.
  • Increased muscle tension and readiness for action.

The combined effect is a sudden, intense surge of alertness, focus, and a feeling of heightened physiological preparedness for a maximal effort.

Why Weightlifters Use Them: Perceived Benefits

Weightlifters, particularly those performing maximal lifts in powerlifting, Olympic weightlifting, or strongman, use smelling salts for several perceived advantages:

• Acute Alertness and Focus: This is the most significant and immediate benefit. The sudden jolt helps to clear the mind, sharpen focus, and eliminate distractions just before a critical lift. This can be crucial for maintaining proper form and execution under heavy loads.
• Psychological Boost: The intense reaction serves as a powerful psychological cue, signaling to the lifter that it's time to "switch on" and commit fully to the lift. It can help overcome pre-lift anxiety, hesitation, or a lack of mental aggression needed for maximal attempts.
• Perceived Increase in Force Output: While smelling salts do not directly increase muscle strength or power, the heightened CNS arousal can lead to a greater perceived ability to recruit motor units and exert maximal force. The increased adrenaline can make the lifter feel stronger and more confident in their ability to lift heavy weights.
• Pain Tolerance/Distraction: The intense sensation can temporarily override or distract from minor discomfort, allowing the lifter to push through a challenging rep.

Safety Considerations and Potential Risks

While generally considered low-risk for healthy individuals when used sparingly, it's important to understand the potential drawbacks and safety considerations:

• Nasal and Respiratory Irritation: Excessive or prolonged inhalation can cause significant burning, stinging, and discomfort in the nasal passages and throat.
• Headache and Dizziness: The sudden increase in blood pressure and physiological arousal can lead to temporary headaches or lightheadedness in some individuals.
• Over-reliance and Habituation: Frequent use can lead to a diminished effect as the body adapts, potentially creating a psychological dependence where a lifter feels unable to perform without them.
• Masking Injury or Pain: While not directly causing injury, the acute stimulating effect could potentially mask a minor injury or discomfort, leading a lifter to push beyond safe limits and exacerbate an existing condition. This is particularly concerning for head and neck injuries where an involuntary gasp or sudden head movement could worsen trauma.
• Contraindications: Individuals with pre-existing cardiovascular conditions, high blood pressure, asthma, or recent head/neck trauma should avoid using smelling salts, as the sudden physiological shock could be detrimental.
• Not a Performance-Enhancing Drug: It's crucial to understand that smelling salts are a neural stimulant, not a substance that directly builds muscle or increases strength. They are not banned by most sporting organizations but are a tool for acute arousal.

Proper Usage and Recommendations

For those who choose to use smelling salts, responsible and infrequent use is key:

• Infrequent Use: Reserve them for truly maximal or near-maximal lifts where a significant psychological or physiological "kick-start" is genuinely needed. They should not be used for every set or every training session.
• Distance and Sniff: Hold the ampoule a few inches away from the nose. A gentle sniff is usually sufficient to elicit the desired effect. Do not hold it directly to the nostrils or inhale deeply.
• Listen to Your Body: If you experience significant discomfort, prolonged headache, or dizziness, discontinue use immediately.
• Not for Everyone: Recognize that they are not necessary for all lifters, nor are they a substitute for proper training, nutrition, rest, and mental preparation. Many elite lifters never use them.

Conclusion: A Tool, Not a Crutch

Ammonia inhalants are a specific tool employed by some weightlifters to acutely heighten their state of arousal and focus before a challenging lift. Their mechanism involves the rapid activation of the sympathetic nervous system, leading to a surge of adrenaline and a feeling of heightened readiness. While they can provide a psychological and physiological edge for maximal efforts, they are not without potential risks and should be used sparingly and judiciously. Ultimately, consistent, intelligent training, sound nutrition, and adequate recovery remain the foundational pillars of strength and performance in weightlifting.