Research
Mixed
Caffeine doses of 4-6 mg/kg enhance upper-body strength (bench press 1RM), but lower doses (2 mg/kg) do not, showing a linear dose-response trend.
For upper-body strength (bench press), low doses of caffeine (2 mg/kg) are ineffective. You need higher doses (4-6 mg/kg) to see a statistically significant, albeit trivial, increase in weight lifted. However, the practical benefit is likely negligible for most non-competitive lifters.
GoodQualifiesMEDIUM confidence
In comparisons with the no-placebo control condition, caffeine doses of 4 mg.kg−1 and 6 mg.kg−1 enhanced upper-body strength (d=0.07–0.09) with a significant linear trend for the effectiveness of different doses of caffeine (p=0.020).
Why this rating
Randomized, double-blind, placebo-controlled crossover design.
Source
What Dose of Caffeine to Use: Acute Effects of 3 Doses of Caffeine on Muscle Endurance and Strength
Jozo Grgić et al. · International Journal of Sports Physiology and Performance · 2019
DOI 10.1123/ijspp.2019-0433
crossover · n=28Cited 47×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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