Key takeaways

Sweat, when combined with friction and bacteria, can cause acne, especially if not cleaned off the skin promptly after exercising.
Exercising benefits acne-prone skin by reducing stress and inflammation, but sweat must be removed immediately post-workout to prevent breakouts.
Preventing sweat-induced acne involves showering right after exercising, wearing loose clothing, and using specific skincare products like micellar water and salicylic acid cleansers.
Treatment for sweat pimples includes avoiding face touching, using over-the-counter acne treatments like benzoyl peroxide, and consulting a physician for more severe cases.

Just when you start to notice that you’re feeling stronger and more muscular from exercising regularly, you look a little more closely in the mirror. All that sweating is causing more than just toning and weight loss—you have sweat pimples.

Sweat pimples are a minor skin condition or irritation caused by the combination of sweat, friction, and bacteria that gets trapped under your skin. The trapped sebum forms annoying bumps, which can even start to itch. Sweating at the gym definitely plays a part in acne breakouts, though ironically exercise can also help reduce these outbreaks—as long as you practice proper skincare routine and hygiene, says Paul Jarrod Frank, MD, a celebrity cosmetic dermatologist in NYC.

Here’s what you need to know about the relationship between sweat and acne, and how you can avoid these blemishes altogether.

Does sweat cause acne?

Working out creates stronger muscles, increased flexibility, and better mood, among other benefits. Unfortunately, most exercise routines make you sweat—and sweat can cause acne if it remains on the skin too long. When your heart rate goes up, sweating helps to cool you down. Sweat glands open pores, allowing them to “breathe,” and flush out oil. As you cool off, sweat, makeup, and bacteria can get trapped in your skin as pores close. The result? Clogged pores and inflammatory acne. In addition, sweat changes the pH balance of skin, creating the perfect environment for acne-causing bacteria to build up and cause zits.

“This type of acne is not going to be the blackhead or whitehead type, which is a different mechanism of action or process, but it’s going to be more the pink inflammatory kind,” says Orit Markowitz, MD, a board-certified dermatologist and founder of OptiSkin in New York City. It often has the same appearance as maskne, which is also caused by trapped sweat. Other types of tight clothing like sweatbands and hats can worsen acne, too, because they keep the bacteria in place.

Does working out help acne?

In a true health conundrum, working out does help acne, even though sweat, a result of working out, causes acne—especially if you have acne-prone skin. So what’s a gym buff to do? First, don’t stop exercising. It decreases stress and inflammation. These effects can improve skin problems.

“Anything that causes your body to feel good, such as diet, exercise, decreased stress—and sometimes we know that exercise actually leads to a decrease in stress—that’s going to improve any disease that your body has, such as acne,” Dr. Markowitz says. It’s just crucial to remove sweat immediately after your workout. Otherwise, it can have the opposite effect: “It can backfire and increase acne,” according to Dr. Markowitz.

How do you prevent acne after working out?

Luckily, you don’t have to, and shouldn’t, stop exercising to prevent acne. There are other, more effective ways to maintain your skin’s health. Use these tips to prevent breakouts due to sweat:

Shower right after your workout. Use a mild soap, to eliminate excess bacteria on your face and body.
Exfoliate to remove dead skin cells that could clog pores.
Wear loose-fitting clothing while exercising to promote airflow and prevent bacteria buildup. That means no sweatbands or hats while working out—especially if you have acne on your forehead. They can collect sweat and bacteria on skin. Wash exercise wear after every workout.
Use micellar water to rinse your face after working out. It is available over the counter and contains cleansing oil molecules, such as glycerin, which have proven health benefits for skin.
Try OTC body wash and face cleansers containing 2% salicylic acid, alpha-hydroxy acids (AHAs), or beta-hydroxy acids (BHAs) after working out. This helps decrease inflammation and unclog pores.
Avoid pre-workout supplements that contain chemicals like creatine and caffeine, Dr. Frank says. These can dehydrate your skin and increase acne.
Moisturize with an oil-free, non-comedogenic moisturizer with sunscreen (SPF 30 or higher).
Avoid using heavy lotions or oil-based creams on your face and body. These can worsen skin clogging and lead to acne. Instead, look for water-based in a gel or serum form.

Sweat pimple treatment

If you have acne from working out, here are some steps you can take to get rid of those blemishes.

Avoid touching your face, and don’t pick at pimples.
Use an over-the-counter acne treatment such as benzoyl peroxide or Differin 0.1% (adapalene) gel.
Visit a physician.Your primary care physician or a dermatology specialist can provide more medical advice and prescribe additional treatments, such as clindamycin or erythromycin.
Try an anti-aging cream. The retinols they contain have beneficial effects to treat and prevent acne.
Make lifestyle changes. Eat a diet rich in anti-inflammatory foods can help acne, as can some toners—like tea tree oil and witch hazel.

Just keep in mind: It can take a 6-8 weeks to see results from acne treatments. Stick with your new routine, and your skin will be markedly better before you know it.