After eight weeks of resistance training, creatine monohydrate supplementation significantly increases strength in bench press, leg press, shoulder press, and triceps extension exercises, but does not significantly increase strength in biceps curl or lat-pulldown exercises.

Creatine lets muscles make more energy quickly during hard lifts, so people can do more reps or lift heavier weights. This extra effort triggers stronger muscle and nerve adaptations, but only in exercises that use large muscle groups and multiple joints at once, because those movements demand more energy and can take full advantage of the extra ATP.