More women are in the weight room than ever before and work harder than ever before. This means that more women than ever take dietary supplements. We think it is high time that this happened! However, there are certain supplements, such as pre-workouts, where the same rules and dosages that apply to an athlete are not always the best.
That's why: Research-recommended dosages of caffeine for athletic performance are generally based on body weight. The offer made by Douglas Kalman, Ph.D., RD, and co-founder of the International Society of Sports Nutrition in the Bodybuilding.com Foundations of Fitness Nutrition course, is personal at 3 to 6 milligrams per kilogram of body weight ̵
For a woman weighing 55 kilograms (or 120 pounds), this is a "I feel it, but not too much" 165 milligrams of caffeine at the bottom or a "My eyes out of my head" 330 milligrams at the top. And that's very different from a 200-pound bodybuilder! However, many popular pre-workouts contain a fixed scoop of 300 or more milligrams per serving, no matter how big you are.
This is not necessarily a problem, but it's worth remembering before you take a scoop a random pre-and maybe end up feeling that your heart beats out of your chest. Several companies on our list of the best women's pre-workouts make women-specific products whose body size is taken into account when dosing.
"I always say, start small and then go up from there, just to see how well your body tolerates it," says Krissy Kendall, Ph.D. in the Bodybuilding.com podcast episode "All About Caffeine: What Every Lifter Must Know." Translation: Try half a scoop or even less with popular pre-workouts to first measure your tolerance and then adjust the cans.
As far as the effectiveness of each ingredient in pre-workouts is concerned, this does not change simply because you use one or the other changing room. The increased energy, strength, endurance, and soreness that Jim Stoppani, the founder of the Shortcut to Size program, and others who believe that helping caffeine to improve exercise is just as true for women as it is for men. The same applies to common ingredients such as citrulline malate and beta-alanine.
In a recent support vote, a 2018 study published in the Journal of the International Society of Sports Nutrition confirms the fact that pre-workouts improve physical muscle endurance and anaerobic capacity [in women] while at the same time increasing the sense of concentration after high-intensity exercise. 
Sound familiar? Just determine what dose is right for you and try it for yourself.