Ashwagandha effects on muscle strength and exercise performance
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Ashwagandha Supplementation and Muscle Strength
Multiple studies show that ashwagandha supplementation can significantly increase muscle strength, especially when combined with resistance training. Clinical trials in both men and women have found that ashwagandha leads to greater improvements in muscle strength, as measured by exercises like bench press and leg extension, compared to placebo groups Wankhede2015Verma2023Raut2024. These effects are seen in both trained and untrained individuals, and improvements are also noted in hand-grip strength and back-leg press performance . Reviews and meta-analyses confirm that ashwagandha is more effective than placebo for enhancing strength and power output in healthy adults Sikorski2024Bonilla2021Biliński2025+1 MORE.
Ashwagandha and Muscle Mass, Body Composition, and Recovery
Ashwagandha supplementation is associated with increases in muscle size and reductions in body fat percentage. Studies report significant gains in arm and chest muscle size, as well as a greater decrease in body fat, compared to placebo Wankhede2015Verma2023. Ashwagandha also appears to help with muscle recovery by reducing exercise-induced muscle damage and lowering markers of inflammation, such as creatine kinase and inflammatory cytokines Sikorski2024Wankhede2015Raut2024. This may accelerate the muscle regeneration process and support better recovery after exercise Sikorski2024Raut2024.
Effects on Exercise Performance and Endurance
Ashwagandha has been shown to improve various aspects of exercise performance, including cardiorespiratory endurance and maximal oxygen uptake (VO2 max). Supplementation leads to better performance in endurance activities, such as increased distance and speed on a bicycle ergometer, and higher VO2 max values, indicating enhanced aerobic capacity and delayed exhaustion 1Sikorski2024Verma2023+2 MORE. These benefits are observed in both male and female participants, and ashwagandha is considered safe and well-tolerated Verma2023Raut2024Biliński2025.
Ashwagandha’s Impact on Hormones and Well-being
Some studies suggest that ashwagandha may influence hormone levels, such as increasing testosterone and reducing cortisol, which could further support muscle growth, recovery, and overall well-being Sikorski2024Wankhede2015. Additionally, ashwagandha supplementation is linked to improved sleep quality and reduced stress and anxiety, which can indirectly benefit exercise performance and recovery Biliński2025Coope2025.
Ashwagandha in Female Athletes
Research specifically in female athletes shows that ashwagandha supplementation can improve perceived recovery, sleep quality, and some measures of muscle strength, such as hand grip and medicine ball throw . These findings suggest that ashwagandha may be beneficial for both male and female athletes, though more research is needed to determine optimal dosages and effects across different sports and populations Sikorski2024Coope2025.
Conclusion
Ashwagandha supplementation is consistently shown to enhance muscle strength, muscle mass, endurance, and recovery in both men and women engaged in resistance or endurance training. It is generally safe, well-tolerated, and may also provide additional benefits such as improved sleep and reduced stress. While more research is needed to clarify optimal dosing and long-term effects, current evidence supports ashwagandha as a promising natural supplement for improving muscle strength and exercise performance 1Sikorski2024Wankhede2015+7 MORE.
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