Cannabis and muscle building: effects, risks and potential
THC and CBD have different effects on the body and training: cannabis doesn’t directly impair muscle building when used occasionally, but it’s not a performance enhancer. CBD can support recovery, while THC can impair coordination, reaction time and motivation to train. Training, sleep, nutrition and active recovery remain crucial for muscle growth.
In a nutshell
- No loss of performance: Cannabis doesn’t hinder your muscle growth — the hormonal changes caused by THC are too minor to have any negative effects.
- CBD can support recovery: cannabidiol has anti-inflammatory properties and can aid recovery — without any psychoactive side effects.
- It won’t objectively boost yourperformance, butit may enhance your sense of wellbeing during exercise.
- Don’t use cannabis asa substitute for the basics: healthy sleep, a protein-rich diet and active recovery.
- Be aware that THC can impair coordination, remains on the banned substances list and regular use can undermine training discipline.
The effects of cannabis on the body have already been investigated in numerous studies, and there are also some interesting research findings on the topic of cannabis and sport, or muscle building, which contradict the old clichés about lazy cannabis users. For example, a study by French et al. (2021), involving over 14,000 young people and adults, demonstrated that cannabis use isn't necessarily linked to lower levels of physical activity; users were at least as physically active as non-users.
The scientific reality, however, is more complex and nuanced. In this article we aim to explore the topic in depth based on facts, without demonising cannabis or ignoring the risks of regular cannabis use. This will enable you to make an independent and informed decision about whether and how you wish to combine cannabis and sport.
We’ll look at how THC and CBD affect your hormonal balance, what research says about cannabis and muscle building, which effects on recovery and sleep have been proven and whether and when cannabis can complement your workout.
Cannabis and sport: how do THC and CBD affect your body?
Cannabis contains over 100 different cannabinoids, of which THC and CBD are the best known. These active compounds interact with your body’s endocannabinoid system — a complex network that plays a central role in regulating sleep, appetite, pain perception and hormone production. All of these are crucial factors for your training success.
Tetrahydrocannabinol (THC) is the active compound that has a particularly psychoactive effect and triggers the ‘high’. Put simply, it mainly binds to the CB1 receptors in your endocannabinoid system, which are primarily located in your brain and nervous system. This affects your mood, perception and coordination.
CBD (cannabidiol) isn’t intoxicating and mainly binds to CB2 receptors, which are found throughout your body and influence your immune system. CBD is often linked to the medical benefits of cannabis. According to Han et al. (2024), it has anti-inflammatory properties and may have an anxiety-relieving, calming effect.
Together, these actions mean cannabis can influence both body and mind — and, consequently, your training.
You’ll lead a more relaxed life, and your health insurance will cover the cost.
Why do athletes use cannabis?
Many athletes use cannabis specifically for pain relief, recovery and stress reduction. A survey conducted in US states where cannabis is legal found that over 80% of cannabis users approve of its use in sport and exercise (YorkWilliams et al., 2019).
Since the relaxation of the laws, an increasing number of US professional athletes from the NBA and NFL have also reported their cannabis use. In addition to the pleasant effects, they also emphasise that this reduces their dependence on prescription painkillers, such as opiates (Cabral, 2023).
The effect of cannabis on testosterone: what does this mean for your muscles?
THC can lower testosterone levels in the short term, but the effects are usually too minor to measurably impair muscle growth. What matters more than short-term hormone levels is the consistency of your training and recovery over weeks and months.
Testosterone is the body’s primary anabolic hormone; it drives muscle protein synthesis and supports recovery after training, so maintaining healthy levels can aid growth.
Earlier studies reported reductions in testosterone after cannabis use, which would limit muscle growth (Kolodny et al., 1974).
However, most recent research has shown that even regular cannabis users do not exhibit reduced testosterone levels, suggesting that cannabis has only a short-term, minor effect on testosterone levels (Thistle et al., 2017).
THC and sleep: better muscle recovery thanks to cannabis?
Cannabis can affect your sleep and the phases needed for recovery. Schierenbeck et al. (2008) report that THC can prolong the deep sleep phase while simultaneously shortening the REM phase. Deep sleep is important for muscle growth because the body releases more growth hormones and repairs muscle fibres during this phase. However, there's no evidence that THC improves sleep quality in athletes in the long term.
Although cannabis is often said to have a relaxing effect, regular use can have negative effects on sleep. Marijuana may therefore occasionally help you fall asleep, but it's no substitute for natural sleep habits. There's no evidence that using cannabis before bed significantly promotes muscle growth through improved relaxation.
CBD vs THC: which active ingredient is more beneficial for athletes?
CBD supports recovery
It has anti-inflammatory properties and can aid recovery after intense training – without any psychoactive side effects. That makes CBD an interesting option if you want to benefit from the potential advantages of cannabis in sport without getting high.
CBD activates anti-inflammatory enzymes in the body. Pagano et al. (2020) show that CBD can reduce muscle soreness and speed up recovery during inflammatory processes. But we’re still a long way off from it being a game-changer.
For competitors, CBD isn't on the WADA Prohibited List. Since 2018 it's been permitted for professional athletes to use it in competition, whilst THC and other cannabinoids remain banned. However, you should remain cautious about whether CBD products are truly THC-free. Full-spectrum CBD products, for example, may contain traces of THC that could be detectable in doping tests.
THC doesn’t enhance performance
THC can temporarily increase heart rate, impair coordination and reduce motivation to train. Qian and Zhou (2025) report an increased resting heart rate and potentially reduced endurance performance following consumption. However, a large-scale study on chronic cannabis use found no effect on VO₂max or maximum strength (Kramer et al., 2020).
Some athletes report that cannabis enhances their subjective enjoyment of training, yet such accounts depend on individual factors. Studies show that THC consumption can, in some cases, promote the positive aspects of training while also producing negatives such as feelings of exhaustion. No objective performance improvements have been demonstrated (Gibson et al., 2023).
When it comes to recovery, CBD offers a more balanced risk-benefit profile than THC in sport.
Does cannabis help with recovery, pain management and muscle relaxation?
Many athletes report experiencing less pain and improved recovery after particularly strenuous sessions or competitions — though controlled studies remain limited.
THC alters pain perception in your brain by binding to CB1 receptors, while CBD has an anti-inflammatory effect, thereby reducing the number of pain signals. However, there's no objective research to suggest that cannabis accelerates physical recovery (Burr et al., 2021).
THC can relieve muscular tension – particularly following chronic overload (Filippini et al., 2022). The mechanism: THC influences signal transmission in your nervous system, thereby reducing muscle tone. It’s unclear whether these findings can be applied to healthy athletes experiencing training-related tension.
Although robust evidence on physical relaxation remains limited, subjective well-being and pain perception are important, because people who feel good relax more easily.
However, from a scientific perspective, the positive effects of traditional recovery methods such as cold and heat treatments, foam rollers or sufficient sleep are simply better substantiated — and are also perceived as extremely pleasant.
Using cannabis whilst exercising: what you should bear in mind
Ways to consume cannabis: what works for athletes?
Joints have long been the most popular way to consume cannabis; however, particularly when mixed with tobacco, they're the least healthy method and can have an extremely potent effect.
Dry herb vapourisers heat the plant material at low temperatures, releasing only the active compounds without harmful combustion by-products. Be cautious with vapes containing liquids; they may include unknown additives.
For CBD users, edibles and oils are suitable options. With these, the active ingredients are ingested. However, it's important to pay attention to dosage and ingredients. Edibles containing THC can easily cause an unpleasant high if taken in excessive amounts.
For topical use you can try creams and gels that are applied to the skin, though their medicinal effects haven't yet been fully proven.
Recovery without a high — the solid foundation for your gains
Cannabis is more widely accepted today than ever before, and many long-held prejudices and clichés have now been debunked. Even in the world of sport, consumption is discussed more openly, and many athletes prefer it to recreational substances such as alcohol. Yet cannabis can’t replace the basics: sufficient sleep, a protein-rich diet and adequate hydration.
Even if a herbal blend helps you unwind, don’t neglect active recovery. Use a roller or ballto relieve tension and boost circulation, go for light walks to aid recovery and practise stretching or yoga to maintain mobility.
Here you’ll find effective exercises for every part of the body
Get started and begin training today.
Risks and side effects of cannabis
Regular, long-term cannabis use can lead to psychological dependence and reduced motivation — which can affect one’s discipline ( Pacheco-Colón et al., 2018).
THC can impair coordination, reaction time and balance — which is detrimental to technically demanding sports. A review study shows that cannabis can impair reaction time for up to four hours after consumption (Hartman and Huestis, 2013). This is particularly problematic in weightlifting, martial arts or ball sports, as it can increase the injury risk.
THC is illegal in most countries and is on the WADA Prohibited List. The active ingredient is banned in competition and, depending on usage patterns, can be detected in urine for between 1 and 30 d. CBD, on the other hand, was removed from the doping list in 2018. As a recreational athlete, always be aware of the general legal situation where you train — in Germany, cannabis has been legalised under certain conditions since 01/04/2024.
Conclusion
Cannabis itself doesn’t hinder muscle growth but it’s no substitute for traditional training methods
Thegood news for anyone who enjoys strength training and wants to relax is that cannabis has no negative effects on your muscle growth, and occasional use poses no risk to your gains. The potential hormonal changes caused by THC are too minor to sabotage your training progress. Train consistently, prioritise recovery and a bit of weed won’t hinder your progress. However, regular high-frequency use can indirectly affect sleep quality, motivation and training consistency.
However, cannabis isn’t a performance enhancer and doesn’t actively promote muscle growth.
Although CBD can support post-training recovery thanks to its anti-inflammatory effect, it doesn’t significantly improve it either. Generally speaking, it’s never advisable to rely regularly on substances for pain management, but cannabis is definitely a lower-risk alternative to strong painkillers such as opiates.
So, the solid foundation for your muscle growth remains a healthy diet, regular workouts, sufficient sleep and active recovery.
Ultimately the effects of cannabis are highly individual. Occasional use may make your strength training routine more enjoyable but it can't replace a healthy lifestyle.
FAQ: Cannabis in sport
THC is on the WADA Prohibited List and is banned for professional athletes in competition. CBD was removed from the Prohibited List in 2018 and is permitted; however, full-spectrum products may contain traces of THC.
It doesn’t directly build muscle, but it can support recovery. Thanks to its anti-inflammatory effect, it may reduce muscle soreness and aid recovery after intense training sessions.
This is only possible with chronically high consumption. THC temporarily lowers testosterone and raises cortisol, but the effects are too minor to have any measurable impact with occasional use. For occasional users, no negative impact on muscle growth is to be expected – however, always prioritise training, nutrition and sleep over any substance.
They report subjective benefits such as pain relief, muscle relaxation, better sleep and stress reduction after intense sessions, though objective performance gains haven't been proven.
THC can increase heart rate, impair coordination, slow reaction times and reduce motivation. The injury risk rises, especially during technically demanding exercises such as weightlifting or martial arts. With chronic use there's a risk of dependence and your training discipline may suffer – CBD, on the other hand, has virtually no side effects.
Further interesting items
Sources and Studies
French, M., Mortensen, K. and Kovalski, M. (2021). The relationships between marijuana use and exercise among young and middle-aged adults. Preventive Medicine, 147, 106518. https://doi.org/10.1016/j.ypmed.2021.106518
Han, K., Wang, J., Wang, P. and Peng, Y. (2024). Therapeutic potential of cannabidiol (CBD) in anxiety disorders: A systematic review and meta-analysis. Psychiatry Research, 339. https://doi.org/10.1016/j.psychres.2024.116049
YorkWilliams SL, Gust CJ, Mueller R, Bidwell LC, Hutchison KE, Gillman AS and Bryan AD (2019) The New Runner’s High? Examining Relationships Between Cannabis Use and Exercise Behaviour in States With Legalised Cannabis. Frontiers in Public Health 7(99). https://doi.org/10.3389/fpubh.2019.00099
Cabral, S. (2023, 30/07/2023). Kevin Durant says ‘everybody does’ cannabis in the NBA. BBC News. https://www.bbc.com/news/world-us-canada-66325946
Kolodny, R., Masters, W., Kolodner, R. and Toro, G. (1974). Depression of plasma testosterone levels after chronic intensive marijuana use. The New England Journal of Medicine, 290(16), 872–874. https://doi.org/10.1056/nejm197404182901602
Thistle, J., Graubard, B., Braunlin, M., Vesper, H., Trabert, B., Cook, M. and McGlynn, K. (2017). Marijuana use and serum testosterone concentrations among US males. Andrology, 5, 732–738. https://doi.org/10.1111/andr.12358
Schierenbeck, T., Riemann, D., Berger, M. and Hornyak, M. (2008). Effect of illicit recreational drugs on sleep: cocaine, ecstasy and marijuana. Sleep Medicine Reviews, 12(5), 381–389. https://doi.org/10.1016/j.smrv.2007.12.004
Pagano, S., Coniglio, M., Valenti, C., Federici, M., Lombardo, G., Cianetti, S. and Marinucci, L. (2020). Biological effects of cannabidiol on normal healthy human cell populations: A systematic review of the literature. Biomedicine & Pharmacotherapy, 132, 110728. https://doi.org/10.1016/j.biopha.2020.110728
Qian, L. and Zhou, Z. (2025). Quantifying heart rate changes after delta-9-tetrahydrocannabinol administration using a PBPK-PD model in healthy adults. Pharmaceutics, 17(2), 237. https://doi.org/10.3390/pharmaceutics17020237
Kramer, A., Sinclair, J., Sharpe, L. and Sarris, J. (2020). Chronic cannabis consumption and physical exercise performance in healthy adults: a systematic review. Journal of Cannabis Research, 2(34). https://doi.org/10.1186/s42238-020-00037-x
Gibson, L., Giordano, G., Bidwell, L., Hutchison, K. and Bryan, A. (2023). Acute effects of ad libitum use of commercially available cannabis products on the subjective experience of aerobic exercise: a crossover study. Sports medicine, 54, 1051–1066. https://doi.org/10.1007/s40279-023-01980-4
Burr, J., Cheung, C., Kasper, A., Gillham, S. and Close, G. (2021). Cannabis and athletic performance. Sports Medicine (Auckland, NZ), 51, 75–87. https://doi.org/10.1007/s40279-021-01505-x
Filippini, G., Minozzi, S., Borrelli, F., Cinquini, M. and Dwan, K. (2022). Cannabis and cannabinoids for symptomatic treatment in people with multiple sclerosis. The Cochrane Database of Systematic Reviews, 5, CD013444. https://doi.org/10.1002/14651858.cd013444.pub2
Pacheco-Colón, I., Limia, J. and Gonzalez, R. (2018). Non-acute effects of cannabis use on motivation and reward sensitivity in humans: a systematic review. Psychology of Addictive Behaviours, 32(5), 497–507. https://doi.org/10.1037/adb0000380
Hartman, R. L., and Huestis, M. A. (2013). Cannabis effects on driving skills. Clinical Chemistry, 59(3), 478–492. https://doi.org/10.1373/clinchem.2012.194381