A practical guide to the short-term effect of ammonia inhalants, the limits of the performance evidence and the rules that matter in strength sport.
Smelling salts do not reliably make a lifter stronger. They release ammonia vapour that irritates the eyes, nose and airways, producing a sharp inhalation reflex and a brief rise in alertness. That reaction explains why they appear before heavy attempts in powerlifting and strongman, but it is short-lived, and evidence for a direct performance benefit remains limited.
What are smelling salts?
The term smelling salts refers to products that release ammonia gas close to the nose. Traditional versions used ammonium carbonate crystals. Modern sports products may use crystals, capsules or liquid formulations, and the ingredients and concentration can differ substantially between products. What they share is the release of ammonia vapour, which creates the characteristic intense sensory response.
Athletic Salts is the name of our product collection.
| Question | Current understanding |
|---|---|
| What is the immediate effect? | A sharp inhalation reflex, irritation and a brief increase in alertness. |
| How long does it last? | The noticeable response is short, generally measured in seconds rather than as a sustained stimulant effect. |
| Does it increase maximal strength? | Not reliably. Lifters often report feeling more "switched on" and able to commit fully to a lift, but that does not reliably translate into greater maximal strength. |
| Is it automatically allowed in any competition? | No. Anti-doping status and federation or event rules are separate questions and may differ. |
What happens in the body?
Ammonia irritates sensory nerve endings in the nasal passages and upper airways. The body reacts with a sudden inhalation, faster breathing, watering eyes and a short rise in arousal. Heart rate can increase briefly. The experience can feel dramatic, but the intensity of the sensation should not be confused with a measured increase in strength.
The response also varies with the formulation, concentration, distance from the product and individual sensitivity. This is why a universal distance, inhalation time or repeat interval cannot be applied safely across every bottle, capsule and ampoule.
Do smelling salts improve lifting performance?
The current research is small and mixed. Several controlled studies found increased alertness or perceived readiness without an improvement in maximal force, jump power or other neuromuscular measures. One small trial reported a change in early rate of force development, but not in maximal force or countermovement jump performance. Another study found higher mean and peak power during repeated Wingate sprints in physically active women. That result concerns repeated high-intensity cycling and cannot be transferred directly to a single maximal squat, bench press or deadlift.
The most defensible conclusion is therefore narrow: smelling salts can change how alert or psyched up an athlete feels, but they have not been shown to produce a reliable increase in maximal lifting strength. They may alter preparation for an attempt without changing the physical capacity available for that attempt. [1-4]
Risks and safe handling
Ammonia can irritate the eyes, nose, throat and airways. Smelling salts are best viewed as an optional tool for experienced lifters preparing for maximal or competition-style attempts, not as something beginners need for normal training. New lifters will gain far more from consistent technique, bracing, breathing and confidence under the bar than from adding a strong external stimulus before a lift.
| Situation | Practical guidance |
|---|---|
| Asthma, another respiratory condition, cardiovascular disease, pregnancy or known ammonia sensitivity | Do not use without individual medical advice. |
| Head impact, dizziness, confusion or suspected concussion | Do not use smelling salts to feel more alert. Stop the activity and seek appropriate medical assessment. |
| First use or a different product | Start farther away and follow the current label or product instructions. Strength can vary greatly. |
| Eyes, mouth or direct skin exposure | Avoid deliberate contact and follow the product label or safety information if exposure occurs. |
| Sharing a bottle or applicator | Use an individual product to reduce avoidable hygiene risk. |
| Storage | Keep closed, upright and away from heat and children, following the product-specific temperature range. |
How to use smelling salts in strength training
In strength sport, they are normally reserved, if used at all, for an occasional heavy or competition-style attempt. The attempt should already be set up before the product is opened, and the label should determine the distance, activation method, repeat frequency and storage conditions.
- Do not treat the strongest possible reaction as the goal.
- Do not hold a bottle directly against the nostrils or take a prolonged inhalation.
- Stop if the response causes persistent coughing, breathing difficulty, chest discomfort, severe headache or other concerning symptoms.
- Do not use smelling salts as a substitute for a warm-up, sound attempt selection, technical preparation, sleep or recovery.
Product example: Strength Salts
Strength Salts is a useful example of why the instructions must remain product-specific. The current product directions say to unscrew the cap, pierce or remove the seal, approach the open bottle cautiously from a safe distance, replace the lid immediately after use, and store the bottle upright between 8 and 20 degrees Celsius.
Smelling salts are now also available in different scented variants, ranging from fresh or citrus notes to sweeter or more intense fragrance profiles. Preferences vary, with some athletes favouring a cleaner scent and others preferring a stronger, more distinctive sensory experience. The added fragrance does not replace the characteristic ammonia stimulus, and the product-specific instructions still apply.
Competition rules: IPF, WADA
The 2026 IPF Technical Rulebook states that a lifter must not use ammonia within view of the public. In practice, that means it should not be used on the platform or anywhere spectators can see it. National federations and individual organisers may apply additional rules, so the event information should be checked before competition. [5]
Ammonia inhalants are not named as a prohibited substance on the 2026 WADA Prohibited List. That answers the anti-doping question only; it does not override a federation, venue or event rule. [6]
For other strength sports, including streetlifting and Olympic weightlifting, check the specific rules with the relevant federation or event organiser before competing.
A brief history of smelling salts
Smelling salts were used long before they entered gym bags. Historically, ammonia compounds known as hartshorn were obtained by the dry distillation of animal horns, hooves and other nitrogen-rich material. Modern ammonium carbonate products are manufactured industrially from ammonia, carbon dioxide and water rather than animal remains. Smelling salts were kept in homes and medical settings as a way to stimulate someone who had fainted.
The move into sport came later. Ammonia inhalants became familiar in weight rooms and competition areas because the effect is immediate and obvious. Their long presence in strength culture, however, is not evidence that they increase maximal strength or that every formulation is safe.
FAQ
Do smelling salts make a lifter stronger?
Not reliably. They can increase alertness and perceived readiness.
Are smelling salts useful for beginners?
They are not necessary. Beginners gain far more from technique, sensible loading, sleep and consistent training than from adding an intense pre-attempt stimulus.
Are smelling salts the same as pre-workout?
No. Pre-workout products are swallowed and act through their ingredients over a longer period. Smelling salts create an immediate, short sensory response through ammonia vapour.
Do smelling salts expire?
Ammonia can dissipate and the effect can weaken over time, but storage life depends on the product and container. Follow the label, keep the product correctly closed and stored, and replace it if the container is damaged or the manufacturer advises disposal.
Conclusion
Smelling salts are a short-lived sensory stimulus, not a shortcut to a bigger lift. The strongest evidence supports a rise in alertness rather than a reliable increase in maximal force. If they are used, the product-specific instructions and the rules of the relevant federation matter more than gym habit.
Sources
Checked: 6 August 2026
- Bartolomei et al. (2018), Acute Effects of Ammonia Inhalants on Strength and Power Performance in Trained Men
- Perry et al. (2016), Cerebrovascular, Cardiovascular and Strength Responses to Acute Ammonia Inhalation
- Campbell et al. (2022), Elevated Arousal Following Acute Ammonia Inhalation Is Not Associated with Increased Neuromuscular Performance
- Ammonia Inhalants Enhance Psychophysiological Responses and Performance During Repeated High Intensity Exercise (2022)
- International Powerlifting Federation, Technical Rulebook effective 1 March 2026, section 6.3(2)
- World Anti-Doping Agency, 2026 Prohibited List