In sedentary overweight and obese women, taking a caffeine dose of 3 mg per kilogram of body weight 60 minutes before three weekly sprint training sessions for 12 weeks is associated with larger decreases in body fat, greater gains in leg strength, and improved aerobic fitness compared to taking a placebo.

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Evidence from Studies

Supporting (1)

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Caffeine-augmented Sprint interval training outcomes in obese women: an examination by inter-individual analysis on physical and physiological adaptive responses

Randomized Controlled Trial

Human

2025

This study found that when overweight women took a caffeine pill before their sprint workouts three times a week for 12 weeks, they lost more fat, got stronger, and became more fit than women who took a fake pill — so caffeine helped them get better results from their workouts.

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Source Study

Caffeine-augmented Sprint interval training outcomes in obese women: an examination by inter-individual analysis on physical and physiological adaptive responses

Score: 54

DOI: 10.3389/fnut.2025.1655449

Similar Assertions

Taking caffeine before high-intensity interval workouts may lead to more consistent changes in body fat, muscle strength, heart fitness, blood sugar, and fat-related hormones among overweight and obese women.

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In overweight and obese women, taking 3 mg/kg of caffeine before sprint interval training for 12 weeks leads to larger decreases in fasting blood glucose and more favorable changes in certain metabolic signaling proteins compared to taking a placebo during the same training program.

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Taking caffeine while doing resistance training does not lead to meaningful changes in body fat or muscle mass over six weeks in active men, even though some muscles may appear thicker.

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In overweight and obese women, 12 weeks of sprint interval training reduces fat mass and improves strength, heart and lung fitness, and metabolic health. Adding caffeine to this training provides only minor extra benefits.

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82%

Taking caffeine supplements for six weeks while doing strength training does not lead to measurable improvements in maximum strength, endurance, or body fat and muscle mass in men who exercise regularly, even though their muscles may become slightly thicker.

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81%