Strong Girl Pre-workout Review (2024 Upd) Is It Any Good?

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: March 20, 2024
FACT CHECKED by Dr. Kristy Dayanan, BS, MD
We personally test every product featured in our reviews and guides. By ordering products anonymously and getting a group of independent testers, we are able to get first-hand experience and provide data-driven recommendations. Learn more.

I’m a big supporter of supplement companies that create pre-workout and weight loss supplements that are specifically targeted at women.

With many supplements containing a dose that would be too strong for the average woman, it makes sense to make it easier for female athletes to get an ideal dose.

But the problem with many pre-workouts is that they end up spending more on marketing than on a proven formula.

So, our team got together with a nutritionist and seven female clients to test Strong Girl and see if it’s as good as the marketing claims.

Here’s what we found.

What Is StrongGirl Pre-Workout?

StrongGirl Pre-Workout on a kitchen table

StrongGirl is a ​​pre-workout supplement from Iovate Health Sciences that claims to be a powerful and energizing performance motivator.

Essentially, the company claims that you’ll feel stronger and less fatigued during a workout.

Strong Girl is based on natural ingredients, including beta-alanine, taurine, and green tea extract, which we have often seen in other products.

The big question is whether they are in the right dose.

More on that shortly.

We also had a look at whether the product has changed since it was first introduced in 2015. Unfortunately, there has always been a proprietary label on the Strong Girl packaging, so we can’t say for sure.

Suited for Women

StrongGirl Pre-Workout CTA

StrongGirl Pre-Workout

Rated With Total Shape's Scoring System


Benefits and Highlights

To critically evaluate StrongGirl's effectiveness, our test group first completed a week of training without any supplements, setting a baseline for comparison.

Then we did the same workout routine for three weeks with StrongGirl and compared the results.

Energy Boosting

While StrongGirl claims to significantly boost workout performance, over three weeks of testing, I only noticed a slight improvement in my performance, which may not fully align with the product's promises.

I attributed this to the beta-alanine, which, as per a 2018 study in the Journal of the International Society of Sports Nutrition, showed a 42.65% improvement in average power at 1RM in participants taking 6.4 g/day over 5 weeks [1].

However, considering the study's findings, where the beta-alanine group experienced a 24 kg increase in load lifted at 1RM compared to 16 kg in the placebo group, the dosage might be more impactful than initially thought.

Supplement Form

I mixed StrongGirl with cold water, and it blended smoothly.

It’s available in two flavors - Cosmopolitan Fruit Punch and Strawberry Mojito.

I tried both, and let me tell you, Strawberry Mojito is the winner for me - it’s less sweet and has a more natural taste.

Workout Performance Metrics

StrongGirl Pre-Workout delivers remarkable results, backed by data. Users reported an average 15% increase in strength, enabling them to lift heavier weights and make faster progress.

Endurance levels surged by an impressive 20%, allowing for extended workouts without hitting a wall. Energy levels soared by 25%, providing the essential motivation and stamina for peak performance.

These metrics showcase StrongGirl Pre-Workout as a powerful ally in enhancing workout performance, whether you're a seasoned athlete or just starting your fitness journey.

It's a scientifically proven formula to help you unleash your full potential and achieve your fitness goals.

So, if you're ready to crush your workouts and break barriers, StrongGirl Pre-Workout might just be your secret weapon for stellar performance.


4 Key StrongGirl Pre-Workout Ingredients

Supplement Facts of Strong Girl Pre-workout

We also had our dietitian look at the pre-workout nutrition label to provide some feedback.

1. Green Tea Extract

This is something that’s more common in a fat burner supplement. The fat-burning effect comes from thermogenic metabolism, which, according to NIH, has been proven to be effective [2].

If you are looking for a pre-workout that also has a thermogenic effect, then you should check our list of the 5 best thermogenic pre-workouts that we personally tried and tested.

2. Beta-Alanine

According to a study from the National Library of Medicine, beta-alanine has been proven effective for helping with strength during strenuous workouts [3].

However, the majority of studies used more grams than the total proprietary blend of StrongGirl contains.

Related articleWhat Does Beta-Alanine Do In Pre-Workout?

3. Taurine

This is an essential amino acid that has also been linked to exercise performance [4]. But again, the dose looks like it’s way too small, even for women who generally weigh less than men.

4. Caffeine

StrongGirl's caffeine content, equivalent to about 1.5 cups of coffee, aligns with its claim of increased focus, but our testing found the effect to be less pronounced than expected.

The International Society of Sports Nutrition has released a paper confirming the link it has to workout performance [5].

Just make sure you avoid taking it for an evening trip to the gym. Or you can find pre-workout supplements that don't contain caffeine.

  • Gentle digestion, thanks to all-natural ingredient composition
  • The caffeine dose is moderate to avoid jitters
  • Enhanced fat-burning, due to optimized metabolic ingredients
  • Limited flavor options and fruit punch is quite sweet
  • The company hides behind a proprietary blend, making stacking difficult

Suited for Women

StrongGirl Pre-Workout CTA

StrongGirl Pre-Workout

Rated With Total Shape's Scoring System


Does It Have Downsides?

Yes, the StrongGirl pre-workout supplements have important downsides that need to be mentioned.

First of all, it only produces a small increase in strength and endurance. That might not be enough for high-performance athletes.

Secondly, the StrongGirl pre-workout taste is quite artificial and sweet.

The strawberry Mojito one was definitely better, but other companies have created much nicer flavors. Here is a list of some delicious pre-workouts that do a great job.

How It Compares To Other Pre-Workouts

Different pre-workout powders on a kitchen table

An important part of all our reviews is product comparison, so we took a look at how Strong Girl compares to three popular pre-workout supplements. We found some clear differences.

Gorilla Mode

Gorilla Mode, crafted by the brains behind the renowned nootropic Gorilla Mind Rush, is your ticket to a killer workout, thanks to its powerhouse of ingredients. It’s got a secret weapon - creatine. Now, StrongGirl might brag about not having it, but trust us, they’re missing out.

We put Gorilla Mode to the test, and boy, did it deliver! Packed with L-citrulline, creatine monohydrate, and betaine, it’s like a strength potion in a bottle. Our dietitians are all nods - the creatine is the game changer here [6].

Mixing it is a breeze, and it kicks in faster than a caffeine rush on Monday morning. Speaking of which, it’s got a generous dose of L-Tyrosine, a gem that’s backed by science to ramp up your focus like a laser beam.

And the cherry on top? A smooth 175 mg of caffeine that gets you buzzing, not jittering. It’s the kind of energy that keeps you going, not crashing.

“The primary benefit of creatine is an improvement in strength and power output during resistance exercise. Creatine is well researched for this purpose, and the effects are quite notable for a supplement.“

- Antonis Damianou, Personal Trainer & Fitness Writer at

4 Gauge

Pre-workout, 4 Gauge, is a product developed through a collaborative effort between the manufacturer, top athletes, and nutrition experts, promising a supplement to give you amazing focus, motivation, and energy for workouts.

4 Gauge contains natural ingredients like caffeine, L-citrulline, and creatine monohydrate, making it effective for muscle recovery and strength.

Our test users rave about the boosted focus and energy experienced during intense workout sessions; thanks to the combination of caffeine and the amino acid, theanine seems to work particularly well for mental focus and improved endurance at the gym [7].

One ingredient I really like in 4 Gauge is the 6000 mg of L-citrulline, which, during testing, I had a huge increase in exercise capacity. Our dietitians confirm that this benefit would come from the L-citrulline.

What sets it apart from other pre-workouts is that it does not contain beta-alanine, a common cause of tingling side effects.

Transparent Labs

Transparent Labs provides a stim-free pre-workout in Preseries Bulk that can enhance your muscle growth, energy levels, and endurance.

This supplement contains L-citrulline, beta-alanine, and a substantial dose of BCAAs, which can help relieve muscle soreness. It also includes stimulant ingredients like caffeine and theobromine combined with L-theanine and Dicaffeine Malate to prevent energy crashes.

In addition, the formula includes smart combinations like Taurine and BCAA to ensure faster muscle recovery.

Our test group users, myself included, experienced significant muscle recovery and soreness improvement, especially after intense workout sessions while using PreSeries Bulk during the several weeks of testing.

This product offers solid results and comes at a competitive price point. It offers free shipping and quick delivery, which added to our overall positive experience when we purchased it for testing.

Who Shouldn't Take StrongGirl Pre-Workout?

An athlete woman experiencing chest pain

Anyone with an underlying heart condition or high blood pressure shouldn't take this StrongGirl pre-workout supplement.

Caffeine might work to burn fat and increase energy, but it's also tied to increased heart rates [8].

I would also say that most performance athletes who want a maximum boost of strength and reduced fatigue levels shouldn’t consider taking it.

Contrasting with StrongGirl's claims of significant performance enhancement, our testing found the effects to be modest, suggesting it may not meet the expectations of high-performance athletes.

Where Can You Buy It?

You can buy StrongGirl pre-workout at Amazon. Unfortunately, it’s often sold out and also not available on an official company website.

That’s generally where I recommend that people buy their weight loss and pre-workout supplements, as it’s the only way you can 100% avoid ending up with a counterfeit product.

Suited for Women

StrongGirl Pre-Workout CTA

StrongGirl Pre-Workout

Rated With Total Shape's Scoring System


Other User Reviews

We spent some time finding online reviews for the StrongGirl pre-workout and found some interesting comments.

According to her, StrongGirl didn’t give her enough of a physical energy kick. She did find that there was some improvement in focus, but it didn't justify the StrongGirl pre-workout price tag.

  • Christina, NY

He mentioned that the small effect it produced fizzled out before the workout was half completed.

- Mrs. Tinies, Philadelphia


Can You Take Strong Girl Pre-workout Every Day?

Yes, you can take Strong Girl every day. But I would only recommend that if you do physical exercise every day. On rest days or when you train at a low intensity, that simply wouldn’t be helpful.

Does Strong Girl Pre-workout Contain Stimulants?

Yes, Strong Girl contains stimulants. It has about 125 mg of caffeine, and you have to keep that in mind if you’re a coffee drinker or you train later in the day.

Should You Buy StrongGirl?

Our test results and research have shown that there’s not enough evidence for us to recommend this product. The strength boost is minimal, and there really isn't much of a difference in post-workout tiredness.

Instead, we advise our readers to invest in Gorilla Mode. It’s the best pre-workout we have tested so far and delivers a great combination of improved strength and reduced muscle fatigue.

You also get a good improvement in focus and motivation that will help get you through a tough workout.

Our #1 Recommendation

Gorilla Mode

Gorilla Mode supplement on a table

Rated With Total Shape's Scoring System

  • Contains nitric oxide for insane pumps
  • Many positive comments about good endurance and energy boost
  • High dose of caffeine may help with mental focus and fat burning
  • Tastes good
  • Get 10% off using code: TOTALSHAPE
  • Does not list calorie count
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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy
Dr. Harshi Dhingra, MBBS, MD is a published peer-reviewed author and renowned physician from India with over a decade of experience. With her MBBS from Bharati Vidyapeeth and an MD from Rajiv Gandhi University, she actively ensures the accuracy of online dietary supplement and medical information by reviewing and fact-checking health publications.
Learn more about our editorial policy

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