7 Best Strains for Working Out

Numerous superstar athletes, like NFL Hall of Famer Calvin Johnson and pro swimmer Amy Van Dyken, have sung the praises of cannabis medicine. There’s a reason why so many famous athletes (and everyday fitness enthusiasts) use it as a fitness tool – the cannabis plant’s properties can offer unique short and long-term benefits that improve performance, post-workout recovery, and more. 

The best strains for working tend to be on the sativa-dominant side of the spectrum, offering surprisingly energizing effects. Certain strains in particular might help you conquer your workout goals, such as:

• Green Crack
• Durban Poison
• Great White Shark
• OG Kush
• Sour Cheese
• Sour Diesel
• White Widow

Of course, there are plenty of other strains which can give you the effects you want while exercising. Everyone’s different, and the strain that works best for one person may not be the most ideal choice for you.

How cannabis affects exercise

Whether you’re a competitive bodybuilder, an all-star athlete, or a jogging lover, the cannabis plant has the power to affect both your body and mind during exercise, and you can thank its cannabinoids for a lot of those effects.

Cannabinoids are compounds that work with the body’s endocannabinoid system, a complex system that uses cannabinoids like THC, CBD, CBG, and THCV to regulate various bodily functions, many of which are related to performance as well as recovery. 

Not only that, but the plant’s many terpenes can also impact your fitness game. Well over 100 terpenes exist in cannabis, and each strain (cultivar) has its own terpene profile, which is why every strain can feel different in the body.

Strains high in the terpenes limonene, beta-caryophyllene, and pinene may be the most useful during exercise due to their stimulating and mood-enhancing properties, all of which are more commonly associated with sativa-dominant cultivars.

The University of Boulder just published a study that showed cannabis use may improve motivation in athletes while making the act of exercise more enjoyable.

What all of this tells us is that with the right cannabis strain, you may be able to derive fitness-related benefits such as:

Higher energy levels  

A natural energy boost is useful if you favor predawn workouts and want to skip the coffee. Many sativa-dominant strains are known to increase energy levels, helping you accomplish more with each daily exercise regimen.

More motivation

Sometimes, we just can’t motivate ourselves to exercise – let alone get up from the couch. When we’re feeling stressed, burnt out, anxious, or depressed, our desire to be physically active can go out the window. But, with the euphoria-inducing effects of certain cannabis strains, you may find the inspiration needed to tackle that long run or push yourself in the gym.

Greater focus

Certain strains – particularly those on the sativa side of things – are associated with more of a clear-headed high rather than a hazy one. Some come with potential cognitive benefits like improved concentration and mental stamina, which make them very popular on the medical cannabis market for people with ADHD. 

Pain relief

Pain is one of the biggest roadblocks to achieving fitness goals. Fortunately, cannabis has been shown to be a natural remedy for many people’s chronic pain. Cannabis also has anti-inflammatory effects, which can help decrease pain and increase range of motion.

That being said, if you’re refraining from exercise due to an injury, it may be best to skip the workout regardless of how much cannabis gives you relief. Even if you’re in less pain, you may be at just as much risk of worsening your injury by exerting your body.

Faster recovery

Along with pain relief, certain cannabis strains, and in particular high-CBD strains, may help you recover faster so that you can reach your goals sooner. Research has shown that CBD users reported faster recovery times following exercise than people who did not use CBD.

These are just some of the ways that cannabis may benefit your workouts. Just as there’s no one-size-fits-all exercise program, the benefits of using cannabis are also unique among individuals. Some people may not respond well to using cannabis for exercise, especially if they have a THC sensitivity that can cause physical impairment, sedation, or anxiety.

Best ways to use cannabis for exercise

Cannabis edibles are arguably the most potent way to consume the plant. However, edibles usually come in fewer strain options, and besides that, many people report feeling sedated rather than energized when they use THC edibles. Edibles are also known for having longer lasting effects because of how they are metabolized.

CBD edibles may be a great alternative, as anecdotally, people report feeling an energy boost when consumed in low to moderate doses.

Smoking weed is a popular consumption method, partly thanks to how quickly it takes effect. But, it may not be best for every athlete. While smoking or vaping the right strain could lift your spirits in no time, it could also temporarily reduce your lung capacity, increase your heart rate, and even lead to long-term respiratory issues down the road. In general, vaping may be easier on the respiratory tract than smoking, as what you’re inhaling is vapor rather than smoke.

In addition, some strains, like Strawberry Cough, are more likely to make you do just that. Of the many effects of cannabis, coughing is not one you want to experience when exercising vigorously.

A lot of fitness enthusiasts and regular daily consumers use cannabis oils as tinctures, as this method offers something of a “happy medium” between the powerful, long-lasting effects of edibles, and the fast-acting, short-lived effects of inhalable products.

If you’re feeling muscle stiffness or soreness from your intense workouts, try rubbing a cannabis topical onto the affected areas. Cannabis topicals work best when applied frequently (every few hours or so), and offer a more targeted form of relief compared to other product types. 

Regarding when to use cannabis for exercise, some people prefer to pop an edible or use a tincture before working out, and slather on a topical post-workout. At the end of the day, it’s all about using trial and error to find a regimen that works for you. 

Effects you feel can be dosage-dependent, as cannabinoids are biphasic, meaning that you might experience different effects depending on how much you take. For example, THC may improve focus and alertness in low doses, but make you feel foggy in high doses. CBD may be more energizing in low doses, but more sedating in heavy dosage amounts.

Best cannabis strains for exercise

Overall, the perfect strain for exercise makes you feel physically energized and mentally motivated. Sativa plants typically yield higher levels of terpenes that contribute to these effects when paired with cannabinoids like THC and CBD.

Green Crack

Legend has it that rapper Snoop Dogg named this potent strain after experiencing its intense effects. Green Crack, aka Green Cush, is easily one of the most energetic strains out there. It’s known for warding off fatigue so you can go full force in your next workout. The most abundant terpenes in Green Crack include beta-caryophyllene, pinene, limonene, and myrcene.

Great White Shark

Sativa-dominant and potent, Great White Shark contains approximately 20% THC and very little CBD. The high THC content could be why some claim the strain loosens their stiff muscles and makes them feel euphoric. Myrcene, pinene, and terpinolene are the dominant terpenes found in this all-time favorite.

There’s also a variation of this strain that boasts an equal CBD:THC ratio, for those who want the cultivar’s benefits without the powerful high. “Great White Shark CBD,” may be uplifting in low doses, but sedating in moderate to high doses. 

Sour Diesel

Generations of cannabis users have sung Sour Diesel’s praises, as it can improve energy and focus without putting them on edge. This clear-headed strain may help with extended workouts thanks to its long-lasting effects. Its terpene profile includes pinene, limonene, beta-caryophyllene, and myrcene, while its flavor profile lives up to its name.

OG Kush

With its manageable THC level and balanced effects, OG Kush is a popular choice for exercise, as well as pain relief, anxiety relief, and low appetite. While it’s not among the most energetic strains out there, it can still provide a nice boost while improving your mood and bringing down levels of discomfort in the body. OG Kush is rich in the terpenes pinene, limonene, and beta-caryophyllene.

White Widow

White Widow is famous for its energetic effects and is a popular choice among medical users. White Widow is a balanced hybrid that may energize you without making you feel out of control. And, it can be a particularly great choice if stress or anxiety are getting in between you and your exercise routine. White Widow’s dominant terpenes include terpinolene, myrcene, linalool, and pinene.

Durban Poison

This rare pure, landrace sativa strain is beloved for its energizing effects and its ability to improve mood and motivation while keeping you clear-minded. It’s also one of the best cannabis strains for those struggling with focus and alertness. Durban Poison’s terpene profile includes plenty of pinene, limonene, and myrcene.

Sour Cheese

Sour Cheese is 60% sativa-dominant, so its effects will likely be more balanced than Durban Poison. With this cultivar, you can expect a solid start to your workout before a relaxing cooldown once the indica effects set in later on. Sour Cheese’s dominant terpenes include beta-caryophyllene, limonene, and myrcene. It’s also surprisingly high in CBG (3% or so), which can offer even more anti-inflammatory benefits to those post-workout muscles and joints.

These energetic cannabis strains can take your workouts to the next level

Given the many benefits of the Cannabis sativa plant, it’s not surprising that certain cultivars can help your mind and body before, during, and after exercise. The key is mindful dosing, and knowing which strains are the most likely to help you find energy, motivation, and focus. Moreover, it’s important to know that cannabis is not a performance enhancer, although it does offer benefits, and may make exercise more fun!

With some expert guidance, it’s easy to integrate cannabis into your fitness routine. Contact one of Leafwell’s qualified physicians for a medical marijuana card, and ask for advice about how to use the plant to your fitness advantage.

Frequently asked questions

Is sativa good for exercise?

Several pure sativa and sativa-dominant strains are known as energetic cannabis strains, and therefore may help physical performance. Meanwhile, some cultivars like OG Kush and White Widow are among the best strains for easing sore muscles.

Is sativa or indica better for working out?

With their reportedly energizing effects, sativa strains are considered the best weed strains for working out. Certain cultivars like Green Crack and Sour Diesel are suitable for strenuous workouts and may help people perform better at the gym. 

On the other hand, certain indica strains may be better for post-workout cooldown and recovery due to their potentially relaxing and muscle-easing effects. 

Is it safe to work out while high?

Working out high is not for everyone. Consult your doctor before you use cannabis for exercise, especially if you have any heart issues, high blood pressure, or are taking medications.

Overall, we would not recommend using cannabis immediately before a workout as it may raise blood pressure and heart rate to abnormal levels, possibly increasing the chance of a stroke or heart attack. If you plan to use cannabis in conjunction with a fitness regimen, try consuming it long enough beforehand so that the effects do not peak during the most intense stage of your exercise routine.

Resources

• Acute Effects of Ad Libitum Use of Commercially Available Cannabis Products on the Subjective Experience of Aerobic Exercise: A Crossover Study: https://link.springer.com/article/10.1007/s40279-023-01980-4
• Evaluation of Efficacy of Cannabis Use in Patients With Attention Deficit Hyperactivity Disorder: A Systematic Review: https://pmc.ncbi.nlm.nih.gov/articles/PMC10370827/
• Chronic Pain Patients’ Perspectives of Medical Cannabis: https://pmc.ncbi.nlm.nih.gov/articles/PMC5845915/
• Cannabinoids in the management of difficult to treat pain: https://pmc.ncbi.nlm.nih.gov/articles/PMC2503660/
• Cannabis and lung health: https://www.cdc.gov/cannabis/health-effects/lung-health.html

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