Taking ashwagandha supplements (600mg daily for 8 weeks) won't change your blood test results - at least not in a meaningful way - if you're a healthy young man doing HIIT workouts.

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 ashwagandha supplements (an herb used in traditional medicine) every day for about 2 months might help people exercise longer without getting as tired by improving how efficiently their body uses oxygen during physical activity.

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

A study on young men doing intense exercise for 8 weeks found that those taking a dummy pill got better at using oxygen in their muscles, but those taking ashwagandha didn't improve at all - suggesting the herb might actually block the normal benefits exercise has on muscle oxygen use.

Taking a specific ashwagandha supplement called KSM-66 at 300-600mg every day for about 2 months can change how strong you are, how long you can exercise, and your stress hormone levels.