Minimum Effective Caffeine Dose for Strength Training: 2-3mg/kg
Dr. Kumar’s Take
This meta-analysis clarifies an important question for athletes and recreational lifters: how much caffeine is enough to see a measurable effect? The data indicate that doses as low as 2–3 mg/kg body weight can improve resistance exercise performance, suggesting lower intake levels may be sufficient for many users.
Key Takeaways
- Caffeine doses of ≥2 mg/kg improve resistance exercise performance versus placebo.
- 3–6 mg/kg remains the most consistent range for maximal effect.
- Performance benefits were evident in both trained and untrained individuals.
- Even lower doses may improve alertness without the side effects seen at higher levels.
Actionable Tip
For most adults, 150–250 mg caffeine taken 30–60 minutes before training provides measurable benefit without excessive stimulation or anxiety.