Taking ashwagandha supplements (300-600mg every day) for about 2 months makes people stronger at bench pressing, according to this claim.

Men who took Ashwagandha while weight training gained more muscle strength than those who took a dummy pill - their bench press improved about 23% more and leg press about 15% more over 8 weeks.

Taking Ashwagandha pills (600mg each day) while doing weight training helps healthy adults under 45 build more muscle strength and endurance, but men and women see different amounts of improvement.

Taking ashwagandha supplements while doing high-intensity interval training doesn't help your fitness any more than just doing the training by itself. That's what this study found when it tested healthy young men doing 8 weeks of workouts.

Taking 600mg of Ashwagandha root extract every day while doing strength training helps people build more lower body muscle strength than just doing strength training with a fake pill (placebo). Men got about twice the benefit as women in the study.

Taking ashwagandha root extract while doing resistance training for 8 weeks helps people build more upper body strength, with bigger improvements in women than in men.