The Study
No Ergogenic Effect of Caffeine or Sodium Bicarbonate on Resistance Exercise Performance: A Double-Blind Crossover Study with Sex-Based Analysis
This study tested if drinking caffeine or baking soda before lifting weights helps you do more reps. It found no clear proof that they do — but because only 12 people tried it, we can't say for sure they never help. It's like testing a new snack on your friends: if none of them like it, you can't say no one in the whole world will like it.
Analysis score
Maximum 90 for a randomized controlled trial.
Where the score came from
Scientists tested if a tiny bit of caffeine or baking soda helps people do more push-ups and leg extensions before getting tired.
Where does this study sit?
Reviews of RCTs (Meta-analyses)
Max 100Randomized Trials
Max 90Reviews of Cohort Studies
Max 85Cohort Studies
Max 72Reviews of Case-Control Studies
Max 63Case-Control Studies
Max 58Cross-Sectional & Case Series
Max 50Expert Opinion
Max 580 / 100
Quality score
Participants are randomly assigned to treatment or control groups, minimizing bias. The gold standard for testing whether an intervention causes an effect.
Key takeaways
Summary
Based on the study abstract and findings.
- 1The doses used didn't make people stronger or more enduring in this type of workout — but caffeine did raise blood pressure, which could be a concern for some.
- 2Caffeine didn't help with reps — but raised blood pressure by about 5 mmHg.
- 3Baking soda didn't help either.
- 4Women did more push-ups and had less muscle burn than men.
Score breakdown, methodology, conflicts of interest, evidence analysis & raw study data
Publication
Journal
Sports
Year
2025
Authors
M. Williams, C. Barrett, Ethan Lawson, Colin P. Major, Ashley Shea, Karlie Squires, Megan Squires, Reza Zare, Katie M. Heinrich, D. Behm
Related Content
Claims (6)
Taking caffeine or sodium bicarbonate before resistance training does not change how much muscles activate or how hard the exercise feels to young adults who regularly lift weights.
A small dose of caffeine equivalent to 0.003 grams per kilogram of body weight does not increase muscular endurance during six sets of chest press or knee extension at 70% of a person's one-repetition maximum.
Taking sodium bicarbonate at 0.3 grams per kilogram of body weight does not increase muscular endurance during six sets of chest press or knee extension at 70% of maximum strength in young adults who regularly lift weights.
In young adults who regularly lift weights, consuming caffeine at a dose of 0.003 grams per kilogram of body weight raises diastolic blood pressure by about 4.7 mmHg compared to taking a placebo or sodium bicarbonate.
During the same resistance training workout, women completed more chest press repetitions and had lower blood lactate levels than men.
Taking sodium bicarbonate by mouth reduces acid buildup inside muscle cells during intense exercise, which improves muscle performance.
Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.