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Beetroot Juice Fails To Boost Muscular Endurance In 16 Trained Women

A crossover trial of nitrate-rich beetroot juice found no gain in bench press or leg press reps in resistance-trained women.

By Dr. Axe Editorial Team · October 25, 2026 · 1 source · Watch

Photo: Pexels

Nitrate-rich beetroot juice did not improve bench press or leg press endurance in resistance-trained women, in a crossover trial published October 12, 2026 in Nutrition and Health.

16trained women

4sets to failure

0extra reps gained

Sixteen recreationally trained women, average age 27, with a bench press one-rep max near 31 kg and a leg press one-rep max near 199 kg, took part in a randomized, double-blind, placebo-controlled crossover trial. On three separate occasions 2.5 hours before training, each woman drank a nitrate-rich beetroot juice supplying 12.8 mmol of nitrate, a low-nitrate placebo with 0.92 mmol, or had nothing. Each session involved four sets of bench press and four sets of leg press to failure at 60% of one-rep max, with 2-minute rests. Total bench press reps: 55.6 with nothing, 58.9 with placebo, 56.0 with nitrate. Total leg press reps: 82.6, 80.4, and 79.3 for the same three conditions. Perceived effort, heart rate, blood pressure, and blood lactate did not differ between the nitrate drink and placebo.

Dietary nitrate converts in the body to nitric oxide, a molecule that widens blood vessels and has been studied for improving oxygen delivery during exercise. The authors note most prior nitrate research focused on men, and conclude a single pre-workout dose did not change rep counts or perceived effort in this group of trained women.

Total Reps to Failure: Beetroot Juice vs Placebo

Nutrition and Health, 2026, Teodoro et al.

This was a one-time dose before a single workout, not sustained daily use, and it measured only resistance training to failure, not endurance or power sports. The sample of sixteen recreationally trained women does not speak to untrained women, men, or longer-term supplementation.

Dr. Axe’s Take

This lines up with what I'd expect for lifting to failure. Beetroot juice and dietary nitrate show real promise for endurance work like running and cycling, where sustained blood flow and oxygen efficiency matter most, but heavy lifting to failure runs on phosphocreatine stores and neuromuscular fatigue, not blood vessel dilation. I wouldn't tell a woman lifting weights to count on beet juice for more reps. If you want to support strength performance, focus on creatine monohydrate, adequate protein with meals, and good sleep before heavy sessions. Save beetroot juice for cardio or interval days.

— Dr. Axe

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Study summary

Who: 16 recreationally trained women, average age 27; bench press 1RM about 31 kg; leg press 1RM about 199 kg
Design: Randomized, double-blind, placebo-controlled crossover trial, three conditions on separate days
Dose: 12.8 mmol nitrate beetroot juice vs 0.92 mmol nitrate placebo drink vs no drink, 2.5 hours before exercise
Primary result: Bench press reps: 55.6 (control) vs 58.9 (placebo) vs 56.0 (nitrate); leg press reps: 82.6 vs 80.4 vs 79.3
Secondary: No differences between nitrate and placebo in perceived exertion, heart rate, blood pressure, or blood lactate
Funding / conflicts: Funder listed in the journal record: Fundação de Amparo à Pesquisa do Estado de Minas Gerais. Conflicts not reported in the abstract.
Date: Oct 12, 2026