The effects of different doses of caffeine on maximal strength and strength‐endurance in women habituated to caffeine
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Abstract
PURPOSE: The main goal of this study was to assess the acute effects of 3 and 6 mg of caffeine intake per kg of body mass (b.m.) on maximal strength and strength-endurance in women habituated to caffeine. METHODS: Twenty-one healthy resistance-trained female students (23.0 ± 0.9 years, body mass: 59.0 ± 6.6 kg), with a daily caffeine intake of 5.8 ± 2.6 mg/kg/b.m. participated in a randomized, crossover, double-blind design. Each participant performed three experimental sessions after ingesting either a placebo (PLAC) or 3 mg/kg/b.m. (CAF-3) and 6 mg/kg/b.m. (CAF-6) of caffeine. In each experimental session, the participants underwent a 1RM test and a strength-endurance test at 50 %1RM in the bench press exercise. Maximal load was measured in the 1RM test and the time under tension, number of preformed repetitions, power output and bar velocity were registered in the strength-endurance test. RESULTS: The one-way ANOVA showed a main effect of caffeine on 1RM bench press performance (F = 14.74; p < 0.01). In comparison to the PLAC (40.48 ± 9.21 kg), CAF-3 (41.68 ± 8.98 kg; p = 0.01) and CAF-6 (42.98 ± 8.79 kg; p < 0.01) increased 1RM bench press test results. There was also a significant increase in 1RM for CAF-6 when compared to CAF-3 (p < 0.01). There was a main effect of caffeine on time under tension during the strength-endurance test (F = 13.09; p < 0.01). In comparison to the PLAC (53.52 ± 11.44 s), CAF-6 (61.76 ± 15.39 s; p < 0.01) significantly increased the time under tension during the maximal strength-endurance test. CONCLUSION: An acute dose of 3-to-6 mg/kg/b.m. of caffeine improves maximum strength. However, these doses of caffeine had minimal ergogenic effect on strength-endurance performance in women habituated to caffeine.
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Caffeine has been shown to improve strength performance in resistance-trained women.
“caffeine has been shown to improve strength performance in resistance-trained women [293]”
From International society of sports nutrition position stand: nutritional concerns of the female athlete (2023) · cites this paper as [293]
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Active Women Across the Lifespan: Nutritional Ingredients to Support Health and Wellness
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“…to the muscular endurance test, which involved performing bench press repetitions to failure at 60% 1RM, following a 2/0/X/0 cadence (2 s for the eccentric phase, no pause during the transition phase, maximum tempo during the concentric phase, and no pause at the end of the movement) (42).”
Khodadadi, D., Azimi, F., Moghanlou, A. E., Gürsoy, R., Demirli, A., Jalali, P., Behdari, R., & Seyedheydari, M. (2025) · Sports Health A Multidisciplinary Approach · doi:10.1177/19417381251315093 · Cited by 13 · see citing works
“20,36 During the break between caffeine ingestion and the onset of the trial, the participants rested in a lying position and were allowed to drink only plain water.”
Krzysztofik, M., Kalinowski, R., Filip-Stachnik, A., Wilk, M., & Zając, A. (2021) · Applied Sciences · doi:10.3390/app11188329 · Cited by 12 · see citing works
Self-citationFilip-Stachnik, A. (2022) · Applied Sciences · doi:10.3390/app12199957 · Cited by 12 · see citing works
Self-citationPereira-Santana, O., Cavalcante, V. H. V., Paulo, A. C., Rodacki, C. D. L. N., Bertuzzi, R., Lima‐Silva, A. E., & Cristina-Souza, G. (2022) · Journal of Sports Sciences · doi:10.1080/02640414.2022.2094560 · Cited by 10 · see citing works
“In fact, a reduced number of studies have recruited women when investigating the effect of caffeine on muscular performance (Filip-Stachnik et al., 2021; Sabblah et al., 2015).”
BackgroundYu, T., & Ding, C. (2025) · Frontiers in Nutrition · doi:10.3389/fnut.2025.1675654 · Cited by 17 · see citing works
Acute effects of caffeinated chewing gum on basketball performance in elite female players
Filip-Stachnik, A. (2022) · Journal of Kinesiology and Exercise Sciences · doi:10.5604/01.3001.0016.1233 · Cited by 8 · see citing works
“[48] Filip-Stachnik A, Wilk M, Krzysztofik M, Lulińska E, Tufano JJ, Zajac A, et al.”
BackgroundSelf-citationMontalvo‐Alonso, J. J., del Val‐Manzano, M., Martín‐Rivas, I., Ferragut, C., Valadés, D., & Pérez‐López, A. (2026) · Scandinavian Journal of Medicine & Science in Sports · doi:10.1111/sms.70214 · Cited by 5 · see citing works
“Although few studies have directly compared sex-based responses, some have assessed CAF's effect on female muscular endurance using single sets at submaximal loads (40%–60% 1RM) [8, 36, 37, 39].”
AbuMoh’d, M. F. (2024) · Journal of Human Sport and Exercise · doi:10.14198/jhse.2024.191.16 · Cited by 6 · see citing works
Chen, B., Zhang, C., Xu, Z., Li, Y., Guo, L., Cao, Y., & Girard, O. (2025) · Nutrients · doi:10.3390/nu17101709 · Cited by 7 · see citing works
Konidari, Z., Smilios, I., Mougios, V., & Bogdanis, G. C. (2025) · Nutrients · doi:10.3390/nu17091419 · Cited by 5 · see citing works
Köse, B., Atlı, A., Köse, A., & Şeker, R. (2025) · Turkish Journal of Kinesiology · doi:10.31459/turkjkin.1637900 · Cited by 5 · see citing works
Latocha, A., Jarosz, J., Helbin, J., & Krzysztofik, M. (2024) · Journal of Functional Morphology and Kinesiology · doi:10.3390/jfmk9010032 · Cited by 5 · see citing works
Self-citationSnyder, M., Brewer, C. B., & Taylor, K. (2024) · International Journal of Sports Physiology and Performance · doi:10.1123/ijspp.2023-0415 · Cited by 4 · see citing works
Tsai, M.-T., Shiu, Y.-J., Ho, C., Chen, C., & Chiu, C. (2024) · Nutrients · doi:10.3390/nu16183151 · Cited by 3 · see citing works
“In order to achieve a significant boost in pre-workout strength and explosiveness in explosive sports, a higher dosage of caffeine is required [10].”
BackgroundEffect of caffeine ingestion on cycling performance: a systematic review and meta-analysis
Wu, J., Xu, K., Yin, M., Ding, X., Wang, T., Zhang, Q., Wu, X., & Xiao, N. (2026) · Frontiers in Nutrition · doi:10.3389/fnut.2025.1745472 · Cited by 4 · see citing works
Shlool, H. A., & AbuMoh’d, M. F. (2024) · Journal of Human Sport and Exercise · doi:10.55860/hen97504 · Cited by 2 · see citing works
“On the other hand, this result is in disagreement with other prior studies (Filip-Stachnik et al., 2021; Goldstein et al., 2010; Arazi et al., 2016; Sabblah et al., 2015) that did not confirm the ergogenic effects of caffeine on muscular endurance in females.”
BackgroundMethodResultInfluentialShida, T., Hatanaka, S., Kojima, N., Ohta, T., Osuka, Y., Maruo, K., & Sasai, H. (2024) · Biogerontology · doi:10.1007/s10522-024-10166-y · Cited by 1 · see citing works
“The frail not only have physical disabilities but also have psychophysiological and social problems (Chua et al. 2023; Filip-Stachnik et al. 2021), which require more social resources than healthy people.”
Use of caffeine in 19,660 randomly selected U.S. adults: the role of overweight and obesity
Tucker, L. A., & Beltran, F. (2025) · Frontiers in Nutrition · doi:10.3389/fnut.2025.1588447 · Cited by 1 · see citing works
Steffen, D., Paulussen, K. J. M., Crone, R., Tucker, B., Pathak, S. J., & Baar, K. (2025) · Journal of Applied Physiology · doi:10.1152/japplphysiol.00512.2025 · Cited by 1 · see citing works
Gaweł, D., Kaszuba, M., Komarek, Z., Krawczyk, R., Bichowska, M., Jasinski, M., & Trybulski, R. (2022) · Baltic Journal of Health and Physical Activity · doi:10.29359/bjhpa.14.2.03 · Cited by 1 · see citing works
“Although various doses of CAF, ranging from 3 to 13 mg/kg/body mass, have been utilized in the literature [12, 14, 15], as regards the power output, most often low (3 mg/kg/body mass) to moderate (6 mg/kg/body mass) doses are used [4,9,16].”
Karayiğit, R. (2021) · European journal of human movement · doi:10.21134/eurjhm.2021.47.6 · Cited by 1 · see citing works
Systematic Literature Review on the Immediate Effects of Caffeine on Athletes' Sports PerformancePreprint
Lu, Y., & Wang, C. (2025) · Research Square · doi:10.21203/rs.3.rs-5658525/v1 · Cited by 1 · see citing works
Karayiğit, R., & Aras, D. (2021) · DOAJ (DOAJ: Directory of Open Access Journals)
bakti, A., Ray, H. R. D., Pitriani, P., & Novian, G. (2022) · Journal Of Sport Education (JOPE) · doi:10.31258/jope.4.2.97-109
Araújo, E. M., Gontijo, L. P., de Oliveira, R. X. C., Sousa, C. V., Coelho‐Júnior, H. J., & Aguiar, S. D. S. (2023) · Sport Sciences for Health · doi:10.1007/s11332-023-01105-4
“In addition, some studies [7, 9, 10], have used number of repetitions with the use of caffeine to demonstrate increased muscle strength and/or endurance.”
BackgroundVural, M., Özdal, M., Eyipınar, C. D., & Demiryol, M. B. (2025) · Journal of Human Kinetics · doi:10.5114/jhk/208389
“Other studies have reported greater effects in eccentric versus concentric contractions (Wilk et al., 2019) and dose-dependent improvements in maximal force output in women (Filip-Stachnik et al., 2021).”
Karayiğit, R., Mitat, K. O. Z., Goodall, S., & Esen, Ö. (2026) · Research Square · doi:10.21203/rs.3.rs-9178733/v1
- Authors
- Filip-Stachnik, A., Wilk, M., Krzysztofik, M., Lulińska, E., Tufano, J. J., Zajac, A., Stastny, P., & Del Coso, J.
- Affiliations
- Akademii Wychowania Fizycznego im. Jerzego Kukuczki w Katowicach (PL)
- Institute of Sport SciencesThe Jerzy Kukuczka Academy of Physical Education in Katowice ul. Mikolowska 72a 40-065 Katowice Poland
- Faculty of Physical EducationGdansk University of Physical Education and Sport 80-336 Gdansk Poland
- Charles University (CZ)
- Faculty of Physical Education and SportCharles University Prague Czech Republic
- Centre for Sport StudiesRey Juan Carlos University Fuenlabrada Spain
- Venue
- Journal of the International Society of Sports Nutrition
- Publisher
- Informa UK Limited
- Published
- 2021-01-02
- Volume
- 18
- Issue
- 1
- Pages
- 25-25
- ISSN
- 1550-2783 (ISSN-L)
- PMC
- PMC8008648
- OpenAlex
- W3112806457
- Cited by
- 48
- References
- 65
- Citations by year
- 2026: 3 · 2025: 11 · 2024: 8 · 2023: 6 · 2022: 11 · 2021: 9
- FWCI
- 4.96
- Type
- journal article
- Language
- en
- Open access
- gold
- doi.org
- Licence
- Locations
- Journal of the International Society of Sports Nutrition (publishedVersion, cc-by)
- Research Square (acceptedVersion, cc-by)
- PubMed Central (publishedVersion, cc-by)
- PubMed (publishedVersion)
- DOAJ (DOAJ: Directory of Open Access Journals) (submittedVersion, cc-by-sa)
- Funders
- Charles University (UNCE/HUM/032)
- Topics
- Health Sciences › Medicine › Pharmacology › Coffee research and impacts
- Health Sciences › Medicine › Orthopedics and Sports Medicine › Sports Performance and Training
- Life Sciences › Biochemistry, Genetics and Molecular Biology › Cell Biology › Muscle metabolism and nutrition
- Keywords
- caffeine, caffeine dose, maximal strength, strength endurance, women, resistance training, bench press, ergogenic aids, time under tension, output power, bar velocity, one-repetition maximum, acute caffeine ingestion, time to exhaustion
- MeSH terms
- Administration, Oral, Caffeine, Double-Blind Method, Drinking Behavior, Female, Humans, Physical Endurance, Cross-Over Studies, Muscle Strength, Young Adult, Performance-Enhancing Substances
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