Are you nervous about trying a pre-workout supplement because you aren't sure how it will affect your female body?

Many women worry that gym supplements will negatively affect them as many can increase testosterone levels and cause other side effects.

There has been quite the hype around StrongGirl pre-workout, but does it live up to it?

While there are tons of Strong Girl pre-workout reviews online, we can assure you this is the most honest and unbiased of the bunch. Let's get started!

StrongGirl pre-workout is a supplement made specifically for women in order to improve your muscle endurance during high-intensity exercise, help burn fat and increase mental focus.

The brand states that their ingredients have been carefully curated with the female physique in mind.

While the vast majority of pre-workout supplements are geared for both men and women, StrongGirl pre-workout does aim to fill out the niche for just women.

Strong Girl Pre-Workout

Strong Girl Pre-Workout







Overall Rating


What Our Female PT Says About Strong Girl Pre-Workout

1. Flavor

Flavor options were frankly disappointing, as there are only 2 flavors available: Cosmopolitan Fruit Punch and Strawberry Mojito.

The Strawberry Mojito flavor is largely considered to be the better-tasting of the two, and I have to agree.

It overall tastes less artificial and is quite unique, considering I've never even heard of this flavor before in a sports supplement.

Fruit Punch definitely didn't taste like a Cosmo or Fruit Punch, but overwhelmingly like a cherry bubble gum flavor. If you get to choose, I'd highly recommend opting for Strawberry Mojito.

I wasn't completely satisfied with the mixability either, and it tends to get a bit clumpy if you aren't shaking or mixing every few minutes.

Overall, the StrongGirl pre-workout taste was maybe a 5 out of 10 for me. It wasn't terrible, but it wasn't exactly appetizing.

2. Performance Increase

Improved exercise performance varies greatly, depending on the person. Some may receive an extra jolt of energy, while others may feel nothing at all.

Those who already consume caffeine on a daily basis may fall into the latter category. I personally didn’t feel much of a difference - in fact, I’ve consumed energy drinks that provided more of a jolt.

Strong Girl Pre-Workout Experience

3. Pump

You may notice a bit more vascularity due to the caffeine and Green Tea Extract, which could result in better pumps.

However, the formula is definitely not designed with the intention of improving muscle pump, so if that’s important to you, you may want to look at another pre-workout product.

4. Focus

With the combination of taurine, theanine, and Rhodiola, you may experience improved focus.

However, results may vary as the quantity of each ingredient is quite small, presumably.

As it is largely a proprietary blend, it’s hard to say exactly how much of each is included in StrongGirl pre-workout.

5. Energy

I did experience an increase in energy production when taking the StrongGirl pre-workout. This should be the bare minimum a pre-workout supplement offers. 

However, while I did have more energy throughout the first half of my workout, I noticed it kind of dropped off halfway through.

I'd say if you're doing a 30-minute cardio workout, you'd probably find that extra energy boost is worth it.

However, for lifting weights, strenuous workouts, or longer workout routine sessions, you may not have much use for it.

6. Side Effects

With the inclusion of beta-alanine, you may experience a bit of a tingling or itching sensation.

However, it’s not very likely to happen due to the (most likely) low quantity in the StrongGirl pre-workout supplement. This side effect also tends to taper off within 20 minutes or so.

Aside from that, if you’re really sensitive to caffeine, you may notice jitters or nausea. Again, it’s not likely given the quantity of caffeine in this pre-workout for women.

7. Post-Workout

I’m a bit disappointed to say I experienced the same post-workout tiredness using the StrongGirl supplement as I did without it.

I’m not someone who’s particularly sensitive to caffeine, but those who are may also experience a bit of a crash.

8. Cost & Availability

The cost of this pre-workout drink is one of the most competitive on the market, if you take just one scoop.

However, if you take a look at the label, you'll notice that actually two scoops constitute one serving. Now, there is a time and place for taking just a scoop only.

If you’re worried about side effects, then it’s smart to start out with just one and work your way up to the double scoops.

StrongGirl pre-workout isn't widely available like many other pre-workouts, and your best bet is to grab it on Amazon.

Let’s take a look at the StrongGirl Pre-Workout pros and cons.

Strong Girl Pre-Workout

Strong Girl Pre-Workout







Overall Rating



  • Affordable if you take just 1 scoop (half the recommended dose)
  • Offers an energy boost great for the caffeine-sensitive
  • No banned or controversial ingredients
  • Made specifically for women


  • Only 2 flavors - neither of which are very impressive
  • Formula isn’t robust enough for serious workout performance or intense workouts

Strong Girl Pre-Workout Ingredients Explained

Strong Girl Pre-Workout Supplement Facts

Beta Alanine

While known for causing the skin to itch and tingle sometimes, beta alanine is incredibly helpful for increasing workout performance by preventing muscle soreness.

However, it's important to remember that most of the ingredients listed here are part of the pre-workout's proprietary blend, so we really don't know exactly how much beta alanine is included.

It's not likely to be enough for high-performance athletes, though it could help reduce lactic acid buildup for the average gymgoer.


Taurine deficiency has been correlated with anxiety, depression, and other conditions.[1]

That alone makes it valuable, but it's become a staple in pre-workout ingredients due to its other desirable qualities in an athletic application.

These include increased muscle power, muscle contraction, stamina, and post-workout recovery time, among other benefits.

Green Tea Extract

Green tea extract offers natural caffeine, which can help increase energy. Moreover, it has many antioxidant properties that can help improve overall bodily function.

However, the ingredient is more commonly used in weight loss supplements than in pre-workouts, per se.

If you take a look at a weight loss supplement such as a fat burner/thermogenic, you'll likely see green tea to be one of the first ingredients listed.

Green tea features large amounts of various polyphenolic components like epicatechin, epicatechin gallate, epigallocatechin, and most notably, epigallocatechin gallate.

These components can engage thermogenesis and fat oxidation, resulting in increased fat burning and improved body composition.[2]

L-Carnitine L-Tartrate

L-Carnitine L-Tartrate can help you burn more fat by increasing fatty acid oxidation, helping prevent exercise fatigue, and reducing muscle weakness.

These amino acids can also help ensure proper function of the brain, which not only helps in the gym but in all aspects of life.

Again, we're not sure how much of the essential amino acid the StrongGirl supplement includes.


If you read just about any pre-workout review, you’ll find caffeine is one of the main active ingredients.

The StrongGirl pre-workout is no different, with quantities that result in increased energy and can also help with losing weight because of this.


Quercetin is a fantastic dietary flavonoid known to reduce inflammation, blood pressure, and blood sugar. Not only that, but it can even help protect against heart disease and cancer.[3]

For these reasons alone, I personally feel quercetin isn’t found enough in pre-workout ingredients lists, but with more studies being performed, we may see that change in the near future.

Choline Bitartrate

Choline is a pretty cool nootropic that works more like a vitamin, helping your brain and nervous system regulate memory, mood, and muscle control and eliminate brain fog and confusion.

It's completely harmless and a very interesting addition to the StrongGirl pre-workout ingredients list.

Japanese Raisin Tree Extract

Speaking of interesting ingredients, I found the Japanese Raisin Tree Extract to be a bit bizarre.

StrongGirl pre-workout is owned by Iovate Health Sciences, which is also responsible for MuscleTech.

I found that the extract is also in MuscleTech’s New Vapor pre-workout, and I can’t find any other pre-workout review that mentions any other brands using it.

Known to be a liver support supplement, it almost makes me feel a bit concerned that the only two products that include it are under the same company umbrella.

Why would consumers need extra liver support? Perhaps I'm looking too much into it, but again, as this is a proprietary blend, it's hard to say if it's a significant quantity.

Rhodiola Extract

Known to reduce fatigue, Rhodiola Rosea is a flower that’s been used to improve exercise performance and mental focus, manage diabetes, and much more.

There aren’t many pre-workout supplements out there that include it, though it isn’t a bad idea at all. StrongGirl pre-workout ingredients aren’t exactly run-of-the-mill, anyway.


Used to improve focus, it can work synergistically with caffeine to regulate jitters and help avoid crashing later on after taking a pre-workout.

This is namely due to how L-Theanine counteracts the vasoconstrictive effects of caffeine.

What Women Should Consider Strong Girl Pre-Workout?

If you're focused more on saving cash or fat burning over anything else, this StrongGirl pre-workout may be for you.

Just about every StrongGirl pre-workout review focuses on the energy aspect. However, I feel its strongest point is its potential use as a weight loss supplement due to its thermogenic properties.

Not only that, but if you’re specifically looking for female fitness supplements and don’t want to take a product that could affect testosterone levels, this is one of the few on the market that cater specifically to women.

Who Should Avoid Strong Girl Pre-Workout?

You should avoid StrongGirl pre-workout if you have any sort of heart condition or high blood pressure.

While it doesn’t contain as much caffeine as many other pre-workouts, 125mg is still significant and could potentially keep you up at night if you work out later in the day.

Pregnant women, breastfeeding mothers, and those under the age of 18, should also consult their doctor for guidance.

Strong Girl Pre-Workout Vs Competitors: How It Rates!

Strong Girl Vs C4 Pre-Workout

C4 is considered one of the most powerful pre-workouts on the market, while the StrongGirl pre-workout is one of the less intense.

C4 can absolutely cause jitters if you’re not used to that amount of caffeine (a whopping 300mg) in one sitting. However, it is not designed for just women, but rather women and men.

C4 is available in more flavors (7 compared to StrongGirl’s 2) and also includes creatine for muscle growth. If you’re looking for a more comprehensive pre-workout, we’d recommend C4 products.

Strong Girl Vs Alani Nu Pre-Workout

Alani Nu is also designed for women specifically, though it contains 200mg of caffeine which will pack quite the punch.

It tastes great, with a simple-yet-effective list of ingredients like L-Theanine and beta-alanine. I’d say if you’re just starting out, it’s almost a step up from StrongGirl.

Alani Nu is slightly more expensive than Strong Girl, but again, it comes in more flavor combinations.

Common StrongGirl Pre-Workout Questions

Can you take Strong Girl pre-workout every day?

You absolutely can, as the formula really isn't all that intense. Of course, if you're not working out, there's really no reason to be taking it.

Does strong girl contain stimulants?

Yes, it does. It contains 125 mg of caffeine, which is the equivalent of around 1.5 cups of coffee.

How do you use Strong Girl pre-workout effectively?

Make sure to mix in cold water, ideally in a shaker, so you don't have to deal with clumping. Drink 30 to 45 minutes before your workout, continuing to mix it every few minutes.

Final Verdict

Thanks for reading our StrongGirl pre-workout review. I think that with artificial flavors, and a rather obscure ingredient panel, StrongGirl isn’t as successful as it could be.

However, if you’re trying to limit caffeine intake, stay on a tighter budget, and are looking for something female-friendly, it could be the best pre-workout to start with.

Many StrongGirl pre-workout reviews state how it’s great for weight loss, and while I didn’t personally experience that, I can absolutely see that as a possibility.

we recommend this instead!

Transparent Labs BULK Pre-Workout







Overall Rating




Last Updated on January 5, 2024

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Andrew White

Andrew White is the co-founder of Garage Gym Pro. As an expert fitness professional (gym building nerd) with over 10 years of industry experience, he enjoys writing about everything there is to do with modern fitness & the newest market innovations for garage gyms. When he isn’t testing out products for his readers, he’s usually out surfing or playing basketball.