Research
Cellular
The increase in bench press 1RM ranged from 3% to 45%, and the improvement in weightlifting performance in the bench press ranged from 16% to 43%.
Results from creatine supplementation can vary widely among individuals in terms of bench press performance.
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The increase in bench press 1RM ranged from 3 to 45%, and the improvement in weightlifting performance in the bench press ranged from 16 to 43%.
Why this rating
Based on the review of 22 studies.
Source
Effects of Creatine Supplementation and Resistance Training on Muscle Strength and Weightlifting Performance
Eric S. Rawson et al. · The Journal of Strength and Conditioning Research · 2003
DOI 10.1519/1533-4287(2003)017<0822:eocsar>2.0.co;2
Meta-analysisCited 152×
Read the paper DOI resolved against Crossref · corpus check 2026-06-10
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- The average increase in muscle strength following creatine supplementation plus resistance training was 8% greater than following placebo ingestion during resistance training (20% vs. 12%).Strong
- The average increase in weightlifting performance following creatine supplementation plus resistance training was 14% greater than following placebo ingestion during resistance training (26% vs. 12%).Strong
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