Introduction: A New Kind of Morning Routine
For years, the phrase wake and bake has been tied to lazy mornings, cartoons, and a couch that keeps you captive for hours. But in 2025, that stereotype is outdated. Across New York City and beyond, athletes, yogis, and everyday gym-goers are transforming the wake and bake ritual into something new: wake and bake workouts. Instead of rolling out of bed into sluggishness, people are pairing the energizing and focusing effects of cannabis with their fitness routines. This shift is reshaping not just how people work out but also how cannabis itself is perceived in wellness culture.
Why Cannabis and Fitness Mix Better Than You Think
At first glance, cannabis and working out may seem like opposites. Exercise demands stamina, focus, and endurance, while cannabis is often linked with relaxation and rest. But that is only part of the story. Science shows that cannabinoids like THC and CBD interact with the body’s endocannabinoid system in ways that can enhance performance when used responsibly.
For instance, THC can boost mood and motivation by triggering dopamine release, making workouts feel more enjoyable. CBD reduces inflammation and helps the body manage pain, allowing athletes to recover faster and push harder during their sessions. Terpenes, the aromatic compounds found in cannabis, also play a role. Strains high in limonene and pinene can promote alertness and focus, while those rich in myrcene and linalool help with post-workout relaxation.
When combined with exercise, cannabis can create a balanced state of focus, reduced pain perception, and heightened sensory awareness that many athletes describe as a flow state.
Wake and Bake Workouts Explained
So what exactly does a wake and bake workout look like? It does not mean getting overly high and trying to push through a punishing gym session. Instead, it is about microdosing cannabis in the morning to set the tone for movement. That might mean a light joint before yoga, a low-dose edible before a run, or a couple of puffs from a vaporizer before hitting the weights.
This practice has gained momentum among early risers who see cannabis as part of their pre-workout routine, just like coffee or a smoothie. The goal is to enhance energy and focus without impairing coordination. Athletes who follow this practice swear by its ability to make workouts feel more engaging, enjoyable, and sustainable.
Yoga and Flow Sessions with Cannabis
Few practices blend better with cannabis than yoga. Wake and bake yoga has become popular in studios across Brooklyn and Queens, often hosted as private events where participants enjoy a puff before moving into gentle stretches and flow sequences. Cannabis heightens body awareness, making each posture feel deeper and more intentional.
A sativa-leaning strain like Durban Poison or Jack Herer can bring focus and alertness, helping yogis stay present through longer poses. Meanwhile, hybrids like Wedding Cake balance energy with relaxation, ideal for restorative sessions. Many yoga teachers report that cannabis helps their students release tension more easily, reducing anxiety and creating space for mindfulness.
Runners Who Blaze the Trail
Running high is another growing trend in wake and bake workouts. Long-distance runners often describe hitting the runner’s high, a euphoric state triggered by endorphins. Cannabis can help athletes reach that state faster by activating similar receptors in the brain.
Morning runs with a light sativa can transform a routine jog into a meditative experience. The rhythm of feet hitting pavement feels more synchronized with breath, and the monotony of distance running becomes engaging rather than draining. In New York, some running clubs have even formed around cannabis-friendly training, creating community while breaking stigma.
Strength Training with a Lift from Cannabis
Weightlifting might not seem like the obvious match for cannabis, but many lifters swear by it. A small dose before a session can sharpen focus, making each rep feel more controlled. For some, cannabis helps quiet mental chatter, making it easier to connect with the body and push through plateaus.
Recovery is also a huge factor here. After lifting heavy, muscles tear and rebuild, which causes soreness. CBD-rich strains or topicals can reduce inflammation, allowing lifters to get back to the gym sooner. Paired with protein-rich meals, cannabis becomes part of a complete recovery plan.
The Science: Cannabis and the Endocannabinoid System in Exercise
Behind every wake and bake workout is a layer of science. The endocannabinoid system (ECS) is responsible for maintaining balance in the body. During exercise, the ECS regulates pain, stress, and energy levels. When you consume cannabis, phytocannabinoids like THC and CBD interact with this system, enhancing its effects.
Research shows that both exercise and cannabis increase levels of anandamide, the so-called bliss molecule. This compound contributes to mood elevation and pain reduction. In short, cannabis can mimic and amplify the body’s natural response to exercise. That is why athletes often report increased stamina, faster recovery, and even greater enjoyment of their workouts when cannabis is involved.
Professional Athletes Who Advocate for Cannabis
The wake and bake workout trend is not limited to casual gym-goers. Professional athletes across sports have spoken about using cannabis as part of their fitness regimen. Former NFL players like Ricky Williams and Eugene Monroe have championed cannabis for recovery, while MMA fighters and marathoners alike credit it for helping them push through physical and mental barriers.
These endorsements have shifted public perception, showing that cannabis is not just about recreation but also about performance and wellness. With legalization expanding, more athletes are open about their routines, and cannabis is entering mainstream sports discussions.
Community and Culture of Wake and Bake Workouts
Beyond science and individual practice, wake and bake workouts have created community. Gyms and wellness spaces in New York and Los Angeles host cannabis-friendly classes where people can connect over their shared interest in fitness and plant medicine. Online forums and social media groups also serve as hubs for people sharing strain recommendations, routines, and experiences.
This cultural movement breaks down stigma, replacing outdated images of cannabis users as unmotivated with a new narrative of discipline, health, and intentional living.
Safety and Best Practices
Of course, responsible use is key. Not all strains or doses are ideal for workouts. Too much THC can impair coordination or cause fatigue. Beginners should start with low doses and test strains on off-days before adding them to workouts. Hydration, nutrition, and pacing are also important to avoid overexertion.
Experts recommend:
Start small, especially with edibles
Choose sativa or hybrid strains for energy and focus
Save heavy indicas for post-workout recovery
Always listen to your body’s signals
Wake and Bake Workouts as Self-Care
At its heart, this trend is about self-care. It redefines both cannabis and fitness as tools for mental health, not just physical strength. A wake and bake workout might be the key to reducing stress, boosting creativity, or simply enjoying the act of moving your body more. It is about blending pleasure with discipline, showing that the two can work together.
Final Thoughts
Wake and bake workouts are rewriting the narrative of cannabis culture. They show that cannabis is not a barrier to activity but a bridge toward better performance, faster recovery, and a more mindful approach to fitness. Whether you are running through Queens, lifting in a Manhattan gym, or flowing in a Brooklyn yoga studio, cannabis can turn an ordinary session into something extraordinary.
The next time your alarm rings and your body feels heavy, consider lighting up with intention. Pair your morning strain with movement, and discover how cannabis can transform your workout into a ritual of empowerment, balance, and joy.