iHerb Ashwagandha Popularity RankingWe'll see.

Ashwagandha extract increases muscle strength! Research shows squat +19.1 kg and bench press +12.8 kg in 12 weeks!

Research shows squat +19.1 kg and bench press +12.8 kg in 12 weeks!

Spoilers for this article

  1. ashwagandha (type of Indian cactus)The extract was found to improve squat by an average of +19.1 kg and bench press by an average of +12.8 kg over a 12-week period.
  2. ashwagandha (type of Indian cactus)Extracts have also been shown to be effective in favorably changing body composition and improving recovery.
  3. side effectIt has been found to be safe for healthy adult males with a low risk of

."muscle strengthEffective for upsupplementI'm looking for..."

I want natural ingredients to boost my recovery!"

I want to get the most out of my training!"

This article is for such distressed trainees.

In this article,ashwagandha (type of Indian cactus)With the ingestion of extractsmuscle strengthand resiliency effectsThe results of the study showed that theside effect(None) Research.

Through the contents of this issue,Natural and safe wayindicates certainty, emphasis, etc.weight trainingThe goal is to improve the effectiveness of the

Please refer to this page.

Tapable Table of Contents

What is ashwagandha in the first place?

What is ashwagandha in the first place?

ashwagandha (type of Indian cactus)(scientific name: Withania somnifera Dunal) has been used for thousands of years in Ayurveda, the traditional medicine of India, to treat both physical and mental health problems.stressThe herb has been used as an effective medicine, tonic, and even aphrodisiac.

Nowadays, the effectiveness of these products has been proven by modern science through various clinical studies, and they are attracting attention.

The fruit is an evergreen shrub of the eggplant family. The name comes from the horse's (ashwa) smell (ganda).
Some say it is named after the robust vigor of horses.

▼Recommended Articles

Basic Research Information

The paper presented in this issue ofEffect of aqueous extract of Withania somnifera (ashwagandha) on adaptation and recovery from strength training.(Japanese translation)".

(data) itemContents
Title.Effects of an Aqueous Extract of Withania somnifera on Strength Training Adaptations and Recovery: The STAR Trial
author (usu. of a particular book, etc.)Tim N Ziegenfuss, Anurag W Kedia, Jennifer E Sandrock, Betsy J Raub, Chad M Kerksick, Hector L Lopez
Year of Publication2018
Basic information about the paper

Research Background

First, here is some background on this study.

Rejuvenation effects of ashwagandha (Withania somnifera)

ashwagandha (type of Indian cactus)is an herb used in the ancient Indian traditional medicine Ayurveda.

Rejuvenation and health life extension effectsIt is believed that there are


Processes that slow or reverse the aging of the body.A concept that aims to extend healthy life expectancy.

Usually, healthy diet, exercise,stressManagement, appropriatesleepand nutritional supplements.

healthy life expectancy

Unaffected by illness or disability,A period of time during which a person is able to lead an active and independent life.

To extend healthy life expectancy, moderate exercise, a nutritionally balanced diet, and adequatesleep, ,stressmanagement, etc. are important.

Ashwagandha's Impact on the Movement

ashwagandha (type of Indian cactus)ismuscle strengthand endurance, and promote recovery from fatigue, all of which have positive effects on exercise performance.

Therefore, in this study,ashwagandha (type of Indian cactus)of the extract.supplementThe intake,muscle strengthHow it affects training effectiveness and recoveryWe verified the

The familiar "Let's use science to prove the efficacy of traditional medicine!"

research methods

First, the following information is explained as a research methodology.

research methods

  • Subject Selection
  • Test Group Assignment
  • measurement index

Subject Selection

38 healthy adult males(Average age: 26.5 years, height: 181 cm, weight: 86.9 kg,body fat percentage(24.51 TP3T) were selected as subjects.

Test Group Assignment

Subjects were randomly assigned toPlacebo group (19 participants) and,ashwagandha (type of Indian cactus)Group taking 500 mg of extract (19 participants)assigned to the

measurement index

The following indicators were measured in this experiment

measurement index

  1. Body composition (DEXA method)
  2. muscle strengthendurance
  3. 7.5km Bicycle Time Trial
  4. clinical bloodliquidexamination
DEXA method

DEXA method (Dual-Energy X-ray Absorption Spectrometry).

Two different energies of X-rays are used to determine bone density and body composition (adipose tissue,musclenon-invasive technique to measure (tissue).

Mainly used for diagnosis of osteoporosis, evaluation of treatment effects, and body composition analysis of athletes.


A method of examination or treatment that does not involve the use of needles or surgical instruments on the body.

Non-invasive techniques are widely used in the medical field because of their low risk, low pain, and short recovery time.

Supplement intake and training program

Subjects.12 weeks, ,ashwagandha (type of Indian cactus)(at sentence-end, falling tone) indicates a confident conclusionsupplementand ingest a specificmuscle strengthWe followed a training program (four times a week, divided into upper and lower body programs).

By the way.Maintain normal eating habitsThe company was instructed to do the same.


Through the above experiment, the following research results were obtained


Muscle Strength

ashwagandha (type of Indian cactus)The extract intake group is,Squat 1RM improved by an average of 19.1 kg and bench press 1RM improved by an average of 12.8 kgand significantly more than the placebo group.muscle strengthhas improved.

Changes in Body Composition

In changes in body composition by the DEXA method,ashwagandha (type of Indian cactus)The extract intake group changed the upper body/lower body ratio by 0.0 ± 0.14.

Significantly better change than placebo group (+0.09 ± 0.1)were seen.

Improved resiliency and performance

ashwagandha (type of Indian cactus)Extract intake group only,Significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and recovery scoresI did.

Clinical Laboratory Results

Laboratory tests showed a slight polycythemia effect in the placebo group.

However, they found no other statistically or clinically important changes.


What is polycythemia (polycythemia)?bloodliquidA condition in which there is an excessive increase in the number of red blood cells in the body.

Polycythemia vera includes true polycythemia vera, which is caused by bone marrow, and secondary polycythemia vera, which is caused by living in high altitudes and other factors.

Polycythemia vera is bloodliquidincreases the risk of blood clots due to the increased viscosity of the

ashwagandha (type of Indian cactus)The group is in a 12-week intake/training period,side effectI was living a safe life without any problems.

Summary: Ashwagandha can improve the effectiveness of muscle training with low risk.

How was it? I would like to conclude by summarizing the contents of this article.

Summary of this article

  1. ashwagandha (type of Indian cactus)The extract was found to improve squat by an average of +19.1 kg and bench press by an average of +12.8 kg over a 12-week period.
  2. ashwagandha (type of Indian cactus)Extracts have also been shown to be effective in favorably changing body composition and improving recovery.
  3. side effectIt has been found to be safe for healthy adult males with a low risk of

In this study,ashwagandha (type of Indian cactus)The intake of extracts is,Upper and lower bodymuscle strengthimprovement, favorable changes in body composition, improved resilienceThe results showed that the effect on

In this study, 500 mg per day for 12 weeks.ashwagandha (type of Indian cactus)Extracts taken

That is consistent with the general manufacturer's recommendation (300-600 mg per day).

Also from clinical laboratory results,ashwagandha (type of Indian cactus)Extracts are used for healthy adult malesside effectThe risk of the risk is low.

It was used safely during the 12-week intake and training period.

However, because of individual differences, it is advisable to consult with a physician before beginning intake.

From the above results,Natural and safeweight trainingImproved effectiveness ofsupplementAs,ashwagandha (type of Indian cactus)is very attractiveIt can be said that

If you are a trainee who is aiming higher, you are welcome to join us!ashwagandha (type of Indian cactus)Consider taking a

That's all for this article. Thank you for reading to the end.



After 12 weeks of intake, an average improvement of +19.1 kg in squat and +12.8 kg in bench press was observed.









This site is primarily intended toashwagandha (type of Indian cactus)to provide information about the results of the study and not to provide medical advice.

It is not intended to diagnose, treat, or prevent any specific disease or condition.

Always follow professional advice when using the information on this site.

We also cannot be held responsible for any loss or damage that you may suffer as a result of acting on the basis of the information on this site.

Use of AI in Content Generation

This website uses AI-based automatic generation for some content.

The information generated by this automatic generation is checked against actual references and articles, and great care is taken to ensure accuracy and reliability.

It is also intended to enhance the transparency and credibility of this site by appropriately disclosing content created through automatic generation.

We believe that this site can provide richer and more useful content through automation and AI-based content creation, which will enable us to provide information more quickly and accurately.

Research shows squat +19.1 kg and bench press +12.8 kg in 12 weeks!

If you like this article, please
Follow !

Tapable Table of Contents