We all know regular movement is great for our physical and mental wellbeing. It reduces stress, improves sleep, increases circulation and releases endorphins. But what about your hair? Does regular exercise help hair growth - or is it part of the hair loss problem?
For some people, hitting the gym leaves them glowing and confident. Hair included. But others report breakage, thinning or even sudden hair loss after they begin training programmes. So if you’re asking, “Does working out change your hair?”, “Does exercise affect hair loss?” or “Is the gym ruining my hair?” you’re not alone. These concerns are increasingly common, especially among women, athletes and high-performance fitness fans.
In this guide, we’ll explain how exercise affects your hair, for better and worse. We’ll explain the science in simple, empowering terms, and walk you through practical ways to protect your scalp and strands – so you can enjoy an active lifestyle without sacrificing healthy, full hair.
How does exercise affect your hair?
Exercise absolutely can affect your hair, and in ways you might not expect! The relationship between exercise and hair is pretty complex, and not always predictable. In general, regular exercise can support hair growth. But overtraining, extreme regimens or poor recovery can have the opposite effect.
Let’s start with the positives.
One of the main ways exercise supports healthy hair is by increasing blood flow to your scalp. That means more oxygen and nutrients reach the hair follicles, helping them stay in the ‘growth’ (anagen) phase for longer. As such, there are well-known links between cardio and hair growth.
Exercise also helps regulate hormones and reduce cortisol (the stress hormone), both of which play a key role in hair health. This means regular, gentle exercise is particularly beneficial during big life changes, like menopause, motherhood or career upheavals.
So yes, exercise can be great for hair growth, especially when part of a balanced routine. In fact, many people report fuller hair and healthier scalps once they incorporate regular movement into their week.
But if you’re doing too much, or training intensely without supporting your body with rest, sleep and nutrition, things can start to unravel.
Let’s talk about the downsides.
Can overtraining lead to hair loss?
Absolutely. And exercise-related hair loss is more common than people realise. If you’re pushing your body to the limit without giving it time to recover, you may experience telogen effluvium – a type of hair loss where more hairs than usual shift into the resting (shedding) phase. This can cause noticeable thinning or shedding, often around 6–12 weeks after the stressor begins.
Exercise hair loss is more common in:
- Women training for endurance events like marathons
- People doing high-intensity workouts most days
- Those restricting calories while trying to lose weight
- Athletes under pressure to perform at peak levels
So, what’s the science? What links overtraining, cardio and hair loss?
It’s largely down to three factors:
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Raised cortisol (stress hormone): Chronic stress increases cortisol, interfering with the normal hair cycle. It can cause follicles to “shut down” early and shed prematurely
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Hormonal shifts: In women, low energy availability can lead to lower oestrogen levels and missed periods – a condition known as hypothalamic amenorrhea, which has knock-on effects for skin, mood and hair
- Nutrient deficiencies: Hair needs iron, protein, zinc and biotin – and if your diet lacks essential vitamins and minerals, your hair is one of the first things your body deprioritises
Strength training, like lifting weights or doing resistance workouts, can sometimes increase testosterone. If you’re genetically sensitive, this might raise levels of DHT - a hormone linked to pattern hair loss. This is more common in men, but if you’re already prone to female pattern thinning, it’s something to be aware of. It doesn’t mean you should stop training, just that balancing your overall hair health (and keeping an eye on changes) is a good idea.
Why am I losing hair after working out?
If you're noticing more hair on your towel or in the shower after training, it could be down to a mix of factors. Exercise has plenty of benefits, but certain types (especially when combined with stress, diet changes or hormone shifts) can contribute to shedding.
This doesn’t mean exercise causes hair loss directly, but intense routines (like daily HIIT sessions, long-distance cardio, or heavy strength training) may place added strain on the body. If you're already prone to hair thinning, this extra pressure can sometimes tip the balance.
Alongside your workouts and nutrition, ask whether any of the following might play a role:
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Telogen effluvium: Temporary shedding triggered by overtraining, high stress, illness, or sudden weight loss
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Traction alopecia: Caused by tight hairstyles during workouts (e.g. ponytails, buns or braids that pull on the scalp)
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Heat styling: Regular heat-styling (using tools like straighteners or dryers) after training can lead to breakage
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Sweat and scalp health: Sweat left on the scalp can clog follicles, but overwashing (especially with harsher chemicals or frequent clarifying shampoos) can also dry it out
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DHT sensitivity: Strength training may raise DHT in some people, which is linked to pattern hair loss (mainly in men)
- Low body fat: In women, very low body fat can disrupt hormones like oestrogen, which support healthy hair growth
Although research into exercise and hair loss in females is limited, many women report changes in hair condition when juggling intense training with stress, calorie restriction or hormonal shifts (such as postnatal or perimenopause). One small study found a higher rate of hair loss in women who exercised frequently (even at low intensity), particularly if they had a family history of thinning. It’s likely not the workout alone - but the combination of genetic and lifestyle factors that build over time.
Does sweat damage hair?
While we’re on the subject, let’s talk about sweat.
On its own, sweat won’t ruin your hair. But if it’s left to build up, especially when your hair is tied up while still damp, it can cause problems over time.
Sweat contains salt and urea - not the most glamorous ingredients! When it dries on your scalp or hair strands, it can dry out the hair shaft, making it more brittle. It may also irritate the scalp, causing itching, and mix with natural oils to clog the pores around hair follicles. There are also links between scalp sweating and higher cortisol levels (i.e. stress).
All this can make hair prone to breakage, particularly when brushing or restyling.
The good news is that you don’t need a full shampoo every time. Even a quick rinse with water after your workout can help clear away sweat and keep your scalp feeling fresh.
So… why do gym people have good hair?
It’s a fair question. If intense workouts contribute to hair loss in some cases, why does your personal trainer seem to have glossy, perfect waves after a 6am spin class? The truth is, it’s not as simple as “exercise equals good hair” - or the opposite. What you’re often seeing is the result of balance: consistent movement, solid nutrition, lower stress levels, and a haircare routine that supports it all.
Here are a few reasons why the gym and hair loss don’t always go hand-in-hand:
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Steady routines: People who train regularly (but not to extremes) tend to benefit from improved circulation and more balanced hormone levels, both of which support healthy hair growth
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High-protein diets: Many gym-goers eat protein-rich meals, take supplements like collagen or biotin, and stay hydrated - all key for strong, healthy strands
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Salon help: Fitness influencers and athletes often use extensions, treatments or professional styling to maintain that polished look
- Genetics: Some people are simply less prone to hair thinning, no matter how much they exercise
So while working out won’t automatically give you great hair, it often goes hand in hand with lifestyle choices that do. And that’s where the real difference lies.
How can I revive my hair after working out?
The good news? You don’t need to choose between strong muscles and healthy hair. Regular exercise doesn’t have to lead to hair problems. But if you’ve noticed changes, building in a few smart, hair-friendly habits can make all the difference.
The aim is reducing unnecessary stress on your strands before, during and after your workouts, while supporting your body from the inside out.
Before your workout
A bit of prep goes a long way. Using a silk or satin scrunchie and tying your hair loosely reduces tension and breakage. A single plait or a low bun will keep your hair secure without pulling at the roots. It’s also worth avoiding heavy styling products beforehand, as these can mix with sweat and leave residue on the scalp.
During your workout
Comfort and scalp health matter just as much as how your hair looks. A silk-lined headband or moisture-wicking wrap can absorb sweat while letting your scalp breathe. Try not to tie your hair too tightly - and if you always style it the same way, switching things up mid-week can ease repeated pressure on the same areas of your scalp.
After your workout
Once you're done exercising, avoid leaving sweaty hair tied up, as this can weaken the strands. A quick rinse, scalp tonic, or gentle co-wash can refresh your scalp without stripping it. If possible, let your hair air dry or use a microfibre towel to absorb excess water quickly instead of reaching straight for the hairdryer.
We’ve previously explored heatless styling techniques that protect your hair and keep it looking amazing. So have a read if you’re in need of some inspiration!
Long-term support
Healthy hair is linked to what’s happening inside your body. So make sure you’re eating enough protein and iron, staying hydrated, and avoiding long-term calorie restriction or crash diets. Sleep also plays a big role. Aim for 7–9 hours a night to support hormonal balance. And don’t forget rest days: giving your body time to recover helps your hair recover too.
Can I work out with hair extensions?
You can absolutely wear extensions during workouts and if you choose to keep them in, a few simple habits can help protect both your scalp and your style.
At Phoenix Crown, our luxury pure Virgin hair extensions are designed to be durable, breathable and natural - giving you the freedom to stay active without compromising on confidence. If you’re combining hair extensions and exercise, here’s how to look after them:
- Tie hair loosely: avoid overly high or tight styles that pull too much
- Use silk headbands or loose braids: these minimise friction and prevent tangling
- Let your scalp breathe: take your hair down post-workout to allow airflow
- Wash with care: use sulphate-free shampoo and conditioner (when needed), but don’t overwash
- Be gentle when drying: blot with a soft towel; never rub
- Avoid brushing when wet: use a wide-tooth comb once hair is dry
In short, stay active, stay balanced - and listen to your hair. Shedding, thinning or dullness isn’t just a cosmetic concern. It’s often a sign your body needs more support. Exercise can absolutely be part of a healthy hair journey, as long as it’s paired with rest, nourishment and care.
At Phoenix Crown, we believe confidence starts at the roots. Whether you’re training for a marathon or heading to your weekly Pilates class, we’re here to help you protect, style, and love your hair - every step of the way.
Explore our full range of luxurious, 100% natural hair extensions today. Let’s move with strength and style.
