Can Caffeine Help You Lift More?
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A new study published in the European Journal of Applied Physiology explored whether a small dose of caffeine can boost strength, power, and endurance during gym workouts. Specifically, researchers wanted to know if caffeine helps people lift better in the morning—when performance is usually lower.
Who Was Involved?
Thirteen trained men participated. They had years of experience with resistance training and regularly consumed caffeine in their daily lives. The researchers had them perform bench press and back squat exercises under four different conditions:
- With caffeine in the morning
- With a placebo in the morning
- With caffeine in the evening
- With a placebo in the evening
They were given a small dose of caffeine—just 3 mg per kg of body weight (about the amount in 1-2 cups of coffee)—an hour before their workout.
What Did They Test?
Participants performed:
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Strength and power tests at different weights (25% to 90% of their max)
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Endurance tests at 65% of their max, doing as many reps as possible
The researchers also measured how fast and how powerfully they lifted the weights.
Key Results in Simple Terms
1. Caffeine Improved Strength and Power
Caffeine helped participants lift faster and more powerfully, especially during back squats at moderate to heavy weights (75–90% of their maximum). This was true both in the morning and evening.
2. Morning Slump? Caffeine Helped
Usually, performance is worse in the morning. But with caffeine, participants performed just as well in the morning as they did in the evening. This means caffeine can “cancel out” the typical morning dip in energy and strength.
3. Better Endurance Too
When doing a set to failure (as many reps as possible), caffeine helped participants push harder—especially in squats. They lifted more reps with better speed and power.
4. No Change in Muscle Activation
Even though performance improved, the electrical signals in the muscles (measured by EMG) didn’t change. That suggests the caffeine effect might be due to changes within the muscle itself or the nervous system, not because the muscles were working “harder” in a traditional sense.
What This Means for You
If you’re someone who trains with weights—especially in the morning—taking a small dose of caffeine could give you a noticeable boost. This might help you:
- Move the bar faster
- Lift heavier weights
- Push out more reps during a tough set
And the best part? You don’t need a huge dose. Just 3 mg of caffeine per kg of body weight (around 200–250 mg for most people) was enough. That’s roughly one strong cup of coffee.
Tips for Using Caffeine Before Workouts
- Time it right: Take caffeine about 45–60 minutes before training.
- Start small: Begin with a low dose (2–3 mg/kg) to see how your body reacts.
- Avoid too late in the day: Caffeine can affect sleep if taken in the evening.
- Stay hydrated: Caffeine has a mild diuretic effect, so make sure to drink enough water.
Final Thoughts
This study shows that caffeine isn’t just for staying awake—it’s a legit performance booster for strength, power, and endurance. Whether you lift for health, aesthetics, or sport, a morning coffee might do more than wake you up—it might help you perform at your best.