Ashwagandha: Muscle & Strength Building Effects

Ashwagandha, a powerful herb, has long been cherished for its potential health benefits.

But did you know that it can also supercharge your muscle-building efforts?

In this article, we'll explore a groundbreaking study that reveals how ashwagandha root extract could enhance muscle mass and strength.

The Study: Unveiling Ashwagandha's Muscle-Building Potential

In a rigorous 8-week clinical trial, 57 young men (aged 18-50) with limited training experience were divided into two groups:

  1. the ashwagandha group
  2. the placebo group

The ashwagandha group took 300 mg of ashwagandha root extract twice a day, while the placebo group took placebos.

Both groups underwent resistance training during this period, with measurements taken before and after the 8-week program.

The Key Findings: Ashwagandha's Impact on Muscle Mass and Strength

The results of this groundbreaking study are nothing short of impressive. Here's what the researchers discovered.

1. Enhanced Muscle Strength

The group taking ashwagandha experienced significantly greater increases in muscle strength.

  1. bench-press exercise (a 74% increase)
  2. leg-extension exercise (a 47% increase)

This study shows that ashwagandha can help you lift heavier weights and build stronger muscles.

2. Increased Muscle Size

Ashwagandha also led to notable increases in muscle size.

  1. in the arms (8.6 cm² vs. 5.3 cm²) that's a 62% increase
  2. in the chest (3.3 cm vs. 1.4 cm) that's a 135% increase

3. Faster Muscle Recovery

One of the critical aspects of muscle growth is efficient recovery.

The group taking ashwagandha had significantly less exercise-induced muscle damage, indicated by serum creatine kinase (1462.6 U/L vs. 1307.5 U/L).

This means you can recover faster after each workout.

4. Elevated Testosterone Levels

Testosterone is the hormone responsible for muscle growth and development.

The group supplemented with ashwagandha saw a substantial increase in testosterone levels (96.2 ng/dL vs. 18.0 ng/dL).

That's an almost 411% increase or over 4x the amount!

However, because the people participating in the study are still relatively new to resistance-training, these numbers may go down over time.

5. Decreased Body Fat

Ashwagandha supplementation was also associated with a significant decrease in body fat percentage (3.5% vs. 1.5%).

Unlock Muscle-Building Potential with Ashwagandha

This study underscores the remarkable benefits of ashwagandha supplementation in conjunction with a resistance training program.

So, why not give it a try and see the incredible results for yourself?

Remember, always consult with a healthcare professional before starting any new supplement regimen.

Wankhede S, Langade D, Joshi K, Sinha SR, Bhattacharyya S. Examining the effect of Withania somnifera supplementation on muscle strength and recovery: a randomized controlled trial. J Int Soc Sports Nutr. 2015 Nov 25;12:43. doi: 10.1186/s12970-015-0104-9. PMID: 26609282; PMCID: PMC4658772.

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