Smelling salts (ammonia inhalants) are used for one main purpose: a fast, short-lived spike in alertness and arousal right before a high-effort attempt. They work by releasing ammonia that irritates the nose/lungs and triggers a sharp inhalation reflex, which can momentarily “wake you up” — but they don’t add real strength the way training does.
Key takeaways:
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Best use-case: a “psych-up” tool before a heavy single or intense set (not every set).
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Not a medical tool: they should not be used for head injuries or to “bring someone back” after being dazed.
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Performance evidence is mixed: one study found improved explosive force development (rate of force) but no clear improvement in max force or jump power.
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Safety matters: high ammonia exposure can irritate airways; people with asthma may be more sensitive.
If you’re looking for a straightforward option in NZ, see the Fitness Fox Smelling Salts collection
Product page (current listing): Smelling salt (Lemon flavour)
The real purpose: what smelling salts actually do in your body
Here’s the mechanism in plain English:
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You open the bottle/capsule → ammonia vapor is released.
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The ammonia irritates the lining of the nose and lungs.
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That irritation triggers a reflex: you inhale sharply, breathing rate spikes, and you feel “snapped awake.”
This is why people describe smelling salts as a focus switch, not a “strength supplement.” You’re not adding horsepower — you’re turning the lights on brighter for a moment.
Read more: Are Smelling Salts Dangerous?
When smelling salts help most (and when they’re a bad idea)
Good use-cases (the “why” is arousal + intent)
Smelling salts can make sense when you need a brief surge of intensity:
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1–3 top-end attempts (heavy single/double)
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A competition lift where timing matters and you need to “go now”
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A final set where your limiter is hesitation, not capability
The sports-medicine literature describes their primary benefit as awareness/arousal, with limited and inconsistent performance enhancement.
Bad use-cases (where they create more downside than upside)
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Any head injury / suspected concussion (they can mask symptoms and delay proper assessment)
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Asthma/bronchospasm-prone lifters or anyone who reacts strongly to airway irritants
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Using them repeatedly to “fix” poor sleep, poor programming, or bad warm-ups
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Using them so often you can’t lift without them (psychological dependence pattern)
Read more: Why do People Use Smelling Salts
Quick decision table: should you use smelling salts here?
|
Situation |
Purpose match? |
Use smelling salts? |
Better option if “no” |
|
Heavy single after a solid warm-up |
High |
Maybe (one brief sniff) |
Stick to normal cues |
|
You feel sleepy mid-session |
Medium |
Usually no |
Caffeine timing, warm-up ramp, music |
|
You’re anxious and rushing technique |
Low |
No |
Breathing reset + 1–2 lighter “confidence reps” |
|
You got hit / feel dazed / possible concussion |
Zero |
Never |
Stop training; get assessed |
|
High-rep hypertrophy work |
Low |
No |
Tempo control + rest timing |
|
Max attempt in a meet |
High |
Maybe (sparingly) |
Ritual cues + planned attempt selection |
Why the hard line on head injury? Because major sports bodies have explicitly raised concerns that ammonia inhalants can mask neurologic signs/symptoms, including concussion indicators.
Do smelling salts make you lift more? What the evidence says
Let’s pressure-test the common gym claim: “Smelling salts add weight to the bar.”
What research suggests
A controlled study in trained men found ammonia inhalants increased peak rate of force development during an isometric pull, but did not significantly improve maximal force or countermovement jump power.
A more recent clinical review concludes:
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physiological responses can include heart rate elevation,
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evidence for performance benefits is limited, and
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benefits are more likely during repeated high-intensity bouts rather than a single maximal burst.
The honest conclusion
Smelling salts can help you commit harder for a moment, which might translate into a better attempt if your limiter is arousal/hesitation. They are far less likely to help if your limiter is:
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strength you haven’t built yet
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technique breakdown
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poor bracing or bar path
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fatigue mismanagement
Read more: How do Smelling Salts Work
Safety first: how to use smelling salts without being reckless
This is where most content online gets sloppy. The goal is minimal effective dose.
Practical safety rules
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Distance matters: traditional product guidance often recommends keeping it ~10–15 cm away from the nose to reduce mucosal irritation risk.
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One short sniff, not a deep inhale. (Deep inhalation increases irritation exposure.) This aligns with the mechanism: you’re triggering a reflex, not “oxygen loading.”
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Use it rarely: think “top set tool,” not “every set ritual.”
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Never share bottles mouth-to-nose (basic hygiene).
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If you feel burning, wheeze, chest tightness, or prolonged coughing — stop. Ammonia at higher exposures is a known airway irritant.
Who should avoid smelling salts entirely
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Asthma / reactive airway conditions (more sensitive to ammonia irritation)
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Anyone with recent head/neck injury risk (even reflexive head movement is not what you want)
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Anyone using them to compensate for medical fatigue issues (get assessed)
Myths that need to die
Myth 1: “Smelling salts increase oxygen to your brain so you perform better”
They trigger a sharp inhalation reflex, and you may feel more alert — but that doesn’t equal meaningful oxygen-driven performance enhancement. The best research we have shows limited and context-dependent benefits.
Myth 2: “They’re good for someone who got rocked”
No. Medical/sports sources explicitly note ammonia inhalants have no role in head injury management and may mask symptoms or worsen the situation by keeping someone active when they shouldn’t be.
Myth 3: “More is better”
Higher ammonia exposure increases irritation risk. Public health guidance is clear that high ammonia exposure can irritate eyes/airways and, at very high levels, can be dangerous.
How to choose smelling salts for training
If you decide they belong in your gym kit, look for:
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A resealable, durable container (less leakage, more controlled dosing)
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Clear product instructions and sane usage guidance
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Consistency (the same sniff gives the same kick — so you don’t chase intensity)
On the Fitness Fox collection page, the brand positions smelling salts as a portable ammonia inhalant intended for training focus/alertness. Check the current collection here: https://www.fitnessfox.co.nz/collections/smelling-salts
Current product listing: Smelling salt (Lemon flavour): https://www.fitnessfox.co.nz/products/smelling-salt-lemon-flavour
Fitness Fox describes it as a compact, portable smelling-salts product designed for athletes seeking an intensity/focus boost.
A smart way to use smelling salts in your training (without becoming “that guy”)
If you’re a strength athlete, the best strategy is to treat smelling salts like a rare attempt trigger:
Simple protocol
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Warm-up normally (don’t rush it).
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Do your final warm-up rep with perfect cues.
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Only if you’re moving into a true top set or max attempt: use smelling salts once.
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Immediately execute your lift ritual (brace, setup, bar path cue).
That matches what the evidence suggests: smelling salts may help with arousal and perceived readiness, not with building strength.
FAQ: “What is the purpose of smelling salts?” (Most-asked questions)
What is the main purpose of smelling salts?
- To create a brief spike in alertness/arousal via ammonia irritation that triggers a sharp inhalation reflex.
Do smelling salts increase strength?
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Not reliably. One study found improved rate of force development but no clear improvement in maximal force or jump performance.
Are smelling salts dangerous?
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They can be irritating, especially with close-range or frequent use. High ammonia exposure is known to irritate eyes/airways; people with asthma may be more sensitive.
Can smelling salts help with a concussion or getting “dazed” athletes back in?
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No. Sports/medical sources note they have no role in head injury management and can mask symptoms.
How often should I use smelling salts in the gym?
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If you use them at all, keep it rare: top attempts only. Overuse increases irritation risk and can turn into a psychological crutch.
Why do lifters use smelling salts before heavy attempts?
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Because they feel an immediate “wake up” effect and heightened arousal, which can help commitment to the attempt.
Are smelling salts regulated?
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Regulators have issued warnings about certain unapproved inhalant products marketed for alertness/energy, noting reported adverse events and lack of demonstrated safety/effectiveness for those products.
Where can I buy smelling salts in NZ for training?
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Fitness Fox lists smelling salts in this collection: https://www.fitnessfox.co.nz/collections/smelling-salts
The purpose of smelling salts is simple: temporary arousal and alertness, not strength creation. Used sparingly and responsibly, they can be a “switch” for a big attempt — but they’re not a shortcut, and they’re never a tool for head injuries.
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