Ashwagandha Benefits for Muscle Growth & Recovery

Benefits of Ashwagandha for Muscle Growth & Recovery

Ashwaganda is a natural herb that has been used for many of years to combat stress, improve metabolism and physical strength. 

Many individuals endure a high stress lifestyle, this can significantly impact ones overall health. High cortisol levels (stress) can lead to water retention, weakened immune system, decrease in libido, and slower muscle recovery and growth.

It’s ability to stimulate the thyroid gland plays a huge impact on a persons metabolism. The body depends on your thyroid to regulate your metabolism and produce sufficient amount of T3 and T4. It also allows your body to reduce inflammation and regulate blood sugar levels. 

Ashwagandha is also an antioxidant for the body, or sometimes referred to as a free radical scavenger. By allowing the body to function optimally it can reduce stress, reduce depression, reduce brain fog, improve sleep, and it can improve both muscle gains and rate of recovery – as shown in the studies bellow. 

Study Results

“Ashwagandha group experienced statistically significant improvements in average squat power, peak bench press power, 7.5 km time trial performance, and perceived recovery scores.”

“Compared to placebo, ashwagandha had a 74% greater increase in bench press and 62% more arm and chest growth.”

“57 untrained males between 18 and 50 years of age completed a resistance training routine and consumed either starch placebo or 300mg of ashwagandha root extract twice daily for eight weeks. Compared to placebo those consuming ashwagandha root extract had a 74% and 49% greater increase in bench press and leg extension exercises as well as 62% and 135% more growth in the arms and chest.”

“The subjects using ashwagandha also lost 133% more fat and increased their testosterone levels over 400% more than placebo.”

“Ashwagandha also stimulates the thyroid gland (as measured by T3 and T4), increases antioxidant enzyme activity in the liver, and decreases triglycerides.”

“Greater increase in VO2max with ashwaganda compared to placebo.




Ashwagandha has been studied using many different dosage from 300mg – 6000mg a day split into dosage 3x at 2000mg.

Follow the label on your bottle and discuss with your health care professional if you intend to increase the dosage.

Want to Learn More?

Ben Pakulski an IFBB professional body builder who explains the benefits of ashwagandha in his podcasts:

127- Overcoming Anxiety through Nutrition with Ali Miller

His Youtube Channel:

Ben Pakulski Best Supplement on a Budget to Build Muscle


Reviewing Studies that have been summarized from:

Publish Ashwaganda Trial Pubmed: