A rigorous randomized controlled trial has identified the evidence-based caffeine dosage for enhancing strength performance in resistance training: 4 mg per kilogram of body weight, administered approximately 60 minutes before lifting. For a typical 165-pound lifter, this translates to roughly 300 mg of caffeine. The study, published in the International Journal of Sport Nutrition and Exercise Metabolism, tracked changes in bar velocity and power output across multiple exercise intensities.
The data demonstrated striking results, particularly for lower-body movements. Back squat performance improved by 8.5% at 25% of maximum effort, 7.8% at 50%, and 9.2% at 90% of 1-rep maximum. Bench press showed more modest gains of 5.4% at 90% intensity. These findings establish a quantifiable, evidence-based recommendation for athletes seeking to optimize acute strength performance through caffeine supplementation.
Read the full article on GMJ Newsroom.
Was this article helpful?
