By: Trevor Fullbright

Let’s Talk Weed and Workouts

It’s April, and you know what that means…

4/20 is here. The unofficial holiday for cannabis culture. And whether you’re in a legal state, on the fence, or just here for the science, one thing’s clear:

Cannabis is everywhere.

Your neighbor’s using CBD for their sore back. Your friend swears a little THC helps him get into the zone for jiu jitsu. And your social feed is full of brands slinging oils, gummies, and recovery balms with cannabis extracts.

But for those of us who care about performance, aesthetics, and squeezing the most out of our training — the real question is this:

Can THC or CBD actually help? Or are they just distractions wrapped in marketing hype?

Today, we’re digging into what the current research says about THC and CBD when it comes to lifting, cardio, recovery, and performance — and what that means for you if your goals are strength, muscle, or simply not feeling wrecked after leg day.

THC vs. CBD: Know the Players

Before we get deep into the science, let’s clear up some confusion.

Cannabis contains a lot of different compounds — but the two that get all the attention are THC and CBD.

Training on THC and CBD: Performance Pros and Cons

So how do these compounds affect what we actually care about — lifting heavy, recovering faster, and building a bigger body?

Let’s break it down.

Resistance Training: Lifting While Lit?

• THC before lifting:
  Some people say it helps them get “in the zone,” enhances the mind-muscle connection, or reduces gym anxiety. And sure, there are anecdotal reports of folks hitting PRs while high. But these are outliers.
  
  The reality is that THC impairs coordination, dulls pain perception, and slows reaction time — all of which make injuries more likely. For most people, it’s not worth the risk, especially if you train with high intensities, complex movements, or heavy loads.
  
  

• CBD before lifting:
  Since it doesn’t impair motor skills, CBD is generally seen as safe to use pre-training. It might even help with performance indirectly by lowering stress and improving focus.
  
  That said, the potential anti-inflammatory effects could theoretically blunt hypertrophy if taken too close to your session. Inflammation isn’t always the enemy — it’s part of the muscle-building process.
  
  

Cardio: Coasting or Cooked?

• THC and cardio:
  THC has interesting effects on endurance. In lower doses, it can alter perception of effort and make long, monotonous sessions feel more enjoyable. Some endurance athletes use it to “get into a rhythm” or kill the boredom of long slogs.
  
  But there’s a downside: THC elevates heart rate, messes with thermoregulation, and can impair pacing strategy, especially as intensity ramps up. You might feel great... until you don’t.
  
  

• CBD and cardio:
  There’s at least one study showing that CBD increased enjoyment of treadmill running without affecting heart rate or oxygen uptake. That’s promising.
  
  Still, the same anti-inflammatory caveat applies — regular high doses might reduce adaptations to cardio training over time.
  
  

Skill-Based Sports and High-Stakes Performance

• THC and sports skills:
  You’ll sometimes hear about fighters or grapplers using THC before training to hit a flow state. And in low-pressure settings, that might work. But in high-skill environments where timing, coordination, and judgment are critical — THC is a liability.
  
  It’s a bad tradeoff for athletes trying to maximize performance or avoid injury. And for anyone competing, that impairment could be the difference between winning and getting smoked.
  
  

• CBD and sports skills:
  Here’s where CBD might shine. It doesn’t impair cognition or motor skills but can lower anxiety and dampen stress.
  
  In high-pressure scenarios — like competition day — CBD might help athletes stay calm without sacrificing sharpness. It’s not a miracle drug, but it could be a useful tool in your mental prep arsenal.
  
  

Recovery and Sleep: Where Cannabis Might Help

Let’s talk about the other half of the equation — recovery.

This is where cannabis has the most potential, and also where most of the hype lives.

THC for Recovery:

• Pain relief:
  THC’s analgesic effects are well-documented. It can reduce the perception of pain, which might help you mentally and physically unwind after a brutal session.
  
  

• Sleep enhancement:
  THC can help with sleep onset — basically, it helps you fall asleep faster. For folks who struggle to wind down, this is valuable.
  
  But here’s the catch: regular or high-dose THC use has been shown to reduce REM sleep, the deep, restorative phase. Long-term, that tradeoff might hurt recovery more than it helps.
  
  

CBD for Recovery:

• Stress regulation:
  CBD can lower cortisol and anxiety, both of which improve recovery if kept in check. Especially useful during hard training phases, travel, or competition prep.
  
  

• Anti-inflammatory effects:
  This is where CBD can be a double-edged sword. Acute inflammation after training is part of how we adapt. If CBD dampens that too much, it might reduce gains.
  
  

Dosage and Timing: The Details Matter

If you’re going to experiment, don’t just grab a random gummy and hope for the best. Here’s a more dialed-in breakdown:

Testing, Legality, and Contamination Risks

Before you light up or drop CBD oil under your tongue, one big warning:

If you’re in a drug-tested sport — WADA, NCAA, USAPL, etc. — you need to be extremely cautious.

Even CBD products can be contaminated with trace amounts of THC, and labeling isn’t always reliable. One bad test result could mean disqualification, loss of sponsorship, or worse.

Always check third-party lab testing and certifications. And when in doubt, don’t risk it.

The Bottom Line

Cannabis isn’t magic. It’s not going to make you jacked, ripped, or invincible.

But — when used with intention and moderation — it might help you chill, recover, and manage the stress that often derails consistent progress.

At the end of the day, cannabis might be a useful tool — just not one that should replace good training, recovery, or nutrition.

If you’re sleeping well, training hard, and eating like an adult… adding a small dose of CBD or THC into your weekly routine could be a net positive. Just be smart about it.

And of course — always double-check the legality of THC and THC-related products in your state before using them.

Find Trevor Fullbright on…

Instagram: @trevorxgage