Pre-Workout Supplement for Women: Everything You Need to Know

Why Women Need Pre-Workout Supplements?

Let’s get real for a second. While I love working out and I love how I feel after a grueling workout, it can sometimes be REALLY hard to find the motivation to get up and go.

Feeling too tired is a problem that many women face. In fact, a study in 2010 found that women across the country named fatigue as one of their major health concerns. As women, we have a LOT on our plates, so it is pretty easy to become overwhelmed by all of our demands and responsibilities. Really it is no wonder that we are so tired.

However, exercise is super important! Not only is exercise important to keep your body at a healthy weight, but exercise will also release endorphins making you happier and will reduce the risk of some diseases. On days when you don’t feel like hitting the gym because you are feeling too tired and groggy, you need something extra. Maybe a little kick to give you that boost to increase your energy and provide you with an improved focus to crush your workout.

That’s why you need pre-workout!

Pre-workout is taken before athletic activity to help to increase your performance. Depending on the ingredients in your pre-workout, it will help increase energy, strength, endurance, and stamina. Pre-workout will give you that extra boost to keep you amped for your workout.

Need more motivation? Use pre-workout. Need to push yourself harder in the gym? Use pre-workout. Need more energy? Use pre-workout.

But we also know that many women are scared of supplements, especially pre-workout, so we wanted to take the next few minutes to go over some fallacies and helpful tips in regards to pre-workout for women.

A woman holding a pre workout supplement

What Does Pre-Workout Do

Pre-workout supplements deliver a blend of ingredients that are meant to increase energy, stamina, and mental focus in order to improve workout performance.

Those who have used a pre-workout know that it can be a serious gamechanger when it comes to having a great gym session! Like I mentioned, and as you already know, we have a LOT going on.

It can be easy to let fatigue get in the way of performing your best every day. The right pre-workout can provide that extra umph you need to turn up the intensity and crush your workout.

Consistently having better workouts helps you to burn fat and build lean muscle more quickly and effectively.

Common Misconceptions Related to Pre-Workout Supplement for Women

There are quite a few misconceptions associated with pre-workout supplement for women. Many pre-workout supplements are marketed towards men. Most have images of jacked men pumping some serious iron with promises of huge muscle and strength gains which has probably scared many women away from the idea of pre-workout. Or maybe women have just thought that pre-workout is only for men.

We are here to squash some myths associated with pre-workout and find the truth.

1. Pre-workout is only for men.

A man lifting a heavy amount of weight

This is so far from the truth. Both men and women can benefit from using pre-workout for increased energy and to help improve the quality of your exercise routine. Pre-workout will give you that extra push to get into the gym. Because let’s face it, some days are just really hard to motivate yourself to do ANYTHING… let alone workout.

Now, it’s also important to note that some pre-workout supplements are formulated more for men, and as a woman, you will want to stay away from pre-workouts that contain testosterone-boosting ingredients like Tribulus, fenugreek, and D-aspartic acid.

Instead, for the best pre workout for women, you should look for a pre-workout that is formulated specifically for women or one without all of those added ingredients.

2. Pre-workout will make it harder for me to sleep at night.

Okay, so the thing is, everyone’s bodies are going to react differently to supplements. For example, I can take my pre-workout later at night before my workout and sleep just fine. Whereas someone else may take theirs at 3:00 in the afternoon and have trouble sleeping at night.

The fact of the matter is that caffeine is in most pre-workouts. Caffeine works to raise your heart rate and to give you more energy. So yes it is true that taking a pre-workout could make it harder for you to sleep at night depending on how your body reacts to it. So as a good starting point, and to see how your body reacts to pre-workout, try taking it earlier in the day. You will also want to start off with half of a scoop of pre-workout. Once you know how your body responds to it you can increase to a full scoop.

Still scared of taking a pre-workout with caffeine? Try stim-free pre-workout. IdealLean’s Stim-free Pre-Workout doesn’t have any caffeine, green tea, ginseng, or any other compound that will “unnaturally” raise your rate for energy. AKA stimulant free!

3. Pre-workout will make me too hyper.

Hyper Dog GIF - Find & Share on GIPHY


This is a little tricky to answer because yes, pre-workout will give you energy… I mean that is one of the main reasons you take a pre-workout. So maybe you feel a little “hyper” after taking it, but that is really going to be a benefit to you. It will make you energized and ready to crush your workout. So will pre-workout make you too hyper? No. Will it make you the right amount of hyper and energized? Yes!

Still scared of how you will react to pre-workout though? Start with half of a scoop.

4. Pre-workout will make me too big.

Most women aren’t looking to get huge and swoll, the majority of women are looking to tone and maintain (but if you are on that swollpatrol, hats off to you) so when it seems like a product has been created for #gains it can be very easy to want to avoid.

But here is the thing: not all pre-workouts will make you huge.

Be choosy when selecting your pre-workout, and choose one that contains ingredients that will work with you and your goals… not against them.

The ingredient you most likely will want to avoid is creatine. Creatine is known for its mass gaining benefits, so when you use a pre-workout that contains creatine, you will most likely see gains.

But it is also important to note that weight and muscle are entirely based on your diet and style of workout. If you are eating clean and under 5000 calories a day, and if your repetition ranges in the gym are 12-20 rather than 6-10, you won’t see huge gains. You will see nice lean muscle development.

What you should look for: Pre-workouts that contain fat-loss blends to enhance weight loss to sculpt a lean and toned body.

5. Pre-workout will make me jittery.

Looney Tunes Coffee GIF - Find & Share on GIPHY


You can feel jittery as a result of taking pre-workout, again, depending on how your body reacts to caffeine (am I a broken record yet?). Look to products with natural caffeine so that you get a more sustained energy, not the crash and burn kind (yeah looking at you, energy drinks).

You should also look for the ingredient L-Theanine which works like a relaxant without being a sedative. When it is combined with caffeine it works to take the edge off and will help to make you feel less “jittery”.

6. Pre-workout isn’t safe for women.

There hasn’t been a lot of research done on the safety of pre-workout, especially for women. So the question of ‘is it safe to take?’ has actually been of concern. Now, more and more research is conducted to test this.

The findings? Pre-workout is safe!

This study confirms that a pre-workout supplement containing caffeine, beta-alanine, and nitrate will NOT cause abnormal changes in hematological markers or resting vital signs in adult females.

Another study found similar findings. Pre-workout containing caffeine, nitrates, and amino acids appear to be safe for chronic consumption in active males and females when taken within the recommended dosage guidelines.

7. All pre-workout supplements are the same quality.

A scooper filled with blue pre workout powder than has overflown

This one is 100% not true. It is important to know that not all products are created equal. Like I mentioned before, many pre-workouts are tailored more towards men and contain ingredients with testosterone, creatine, and fillers that won’t do anything for you.

Let’s look at some of the ingredients that you want to see in your pre-workout now and what those work to do. But first, let’s talk about two of the biggest questions that you may have about pre-workout supplements!

Is Pre-Workout Bad for You?

The short answer to this question is no, it isn’t bad for you.

You may have heard some harsh rumors about pre-workout supplements that cause you to ask, “Is pre-workout safe?” While it certainly isn’t dangerous, it’s important to use it as the instructions direct you to.

Like anything else with caffeine, pre-workout can be overused. Taking way too much of it way too frequently can reduce its effectiveness, and might even result in negative symptoms.

But for otherwise healthy men & women, pre-workouts are both safe and effective when used according to the instructions on the label.

Pre-Workout Side Effects

A woman looking fatigued after a tough workout

Healthy people shouldn’t experience any major side effects after using a pre-workout supplement. However, those who have severe caffeine sensitivity should approach these supplements with caution, and may even want to consider a caffeine-free pre-workout.

One minor side effect some people might experience is a tingling sensation right after taking their pre-workout. This is caused by beta-alanine and niacin and is mostly due to the increase in blood flow. While it’s a short-lived feeling, and definitely isn’t cause for alarm, it might take a little getting used to.

Another possible side effect might be sleeplessness caused by the caffeine. I know, I already mentioned this, but it’s worth mentioning again. Caffeine is a stimulant that can, if taken too close to bedtime, keep you up at night. For this reason, it’s probably best not to take your pre-workout too late in the evening.

What is in Pre-Workout supplements?

A label showing nutrition facts for IdealFit's IdealLean Pre-Workout for Women


Caffeine is known for its energy-boosting benefits. It works to boost alertness, amplify endurance, and increase peak performance. This energy boost can help to push you harder during training to burn more calories and build lean muscle.


Beta alanine combines with histamine in muscle cells to form carnosine. Supplementing with beta alanine will increase muscle carnosine levels which will combat lactic acid buildup. This results in better muscular endurance and improved lean muscle mass.


Citrulline malate works to improve blood flow throughout the body. It helps to increase blood flow by widening your blood vessels when you exercise. This helps you to be able to transport blood throughout your body more effectively. Citrulline malate will improve your workouts because you are able to get more oxygen and nutrients to your working muscles, helping you to feel less fatigued. The result? You will feel more focused and attentive during your workout.


Betaine anhydrous helps to increase power output. It is found naturally in the body, and in beets, spinach and seaweed. It is also approved by the FDA for the treatment of heart disease and osteoporosis through depleting homocysteine levels in the urine.


This is just a fancy word for black pepper extract, but before you roll your eyes, look at what it offers. Bioperine enhances the bioavailability of nutrients through increased absorption and utilization of the ingredients it is taken with (i.e. all other ingredients in your pre-workout).


This is essential in the development of healthy blood cells, nerve cells, and proteins in the body. It helps with metabolism of fats and carbs. Vitamin B12 will also help to elevate your energy level and amplify peak performance.

What Makes IdealLean the Best Pre Workout For Women?

A tub of pre-workout sitting atop a wooden bridge with a woman doing a handstand in the background

IdealLean Pre-Workout is designed to take your workout to the next level. Unlike many pre-workout companies, IdealLean Pre-Workout For Women actually provides three blends to increase energy, focus, endurance and contains a Fat-Loss Blend to enhance weight loss.

Try IdealLean Pre-Workout, the best pre workout for women here.

PLUS, our pre-workout doesn’t contain any calories, sugar, or fat so you can rest assured that this product is helping you reach your goals. Here are some of the benefits of IdealLean Pre-Workout:

Top Benefits of IdealLean Pre-Workout:

  • Clean Energy & Focus
  • Specially formulated IdealLean Fat Loss Blend
  • Improved Endurance & Intra Workout Pump

1. Clean Energy and Focus

IdealLean Pre-Workout uses natural caffeine to provide you with more sustained energy. Our natural caffeine will provide you a steady and sustained energy boost, unlike synthetic sources. We also use ingredients that help to combat stress and improve focus.

2. Specially Formulated Fat Loss Blend

Take a look at what IdealLean Pre-Workout’s fat loss blend consists of. These ingredients work in harmony to speed up results from all of your hard work and will help you to stay on track.

Phosphatidylserine helps with memory, boosting mood, and reducing cortisol levels. Cortisol is what encourages your body to store fat, so reducing the levels of cortisol will help you lose weight.

Green Tea 50% EGCG is going to help your body stimulate fat burning. The part of the green tea you want to focus the most on is the catechins. Catechins are what help boost metabolism and work in the body by inhibiting the breakdown of norepinephrine. When norepinephrine increases the hormone is used to signal fat cells and tells them to break down fat. This fat breaks down and is sent to the blood stream to be used as energy.

Evodiamine provides antioxidants and increases energy as well as balances mood. It stimulates vanilloids, which reduce the uptake of fat and increase the natural rate of fat burning.

CLA or conjugated linoleic acid is a naturally occurring fatty acid. It comes from meats and dairy products. One of the concerns these days is that CLA is less abundant in those sources because animals are now fed a grain diet over a grass diet. So incorporating CLA into supplements is actually really beneficial to you.

CLA is a healthy fat that is shown to help reduce body fat while increasing lean muscle mass.

3. Improved Endurance and Intra Workout Pump

IdealLean is the best pre workout for women because it contains ingredients (some that I mentioned before) that will help to improve your workout endurance. This study found that incorporating a pre-workout supplement into your diet will lead to significant improvements in anaerobic peak and mean power values.

You will be able to push yourself harder in the gym so that you’re able to get in a few more reps, run a little farther, and increase the intensity of your workout.

Now you know how pre-workout will benefit you, right? K, good. Let’s refresh our memories and talk about when and how often you can take your pre-workout. Then we’ll wrap it all up.

When and How Often You Can Take Pre-Workout

A woman putting a scoop of pre workout into a water bottle

You should be taking your pre-workout exactly when it says: PRE workout. Twenty minutes to half an hour before you work out, drink your pre-workout mixed with 8-10oz of water.

As an example let’s look at how I take mine. I like to work out early in the morning… I mean really early. The early bird gets the worm, right? So most days I try to be in the gym by 6:00 am. I wake up at 5:00 am eat my breakfast, then half an hour later at 5:30 I will take my pre-workout.

To test your tolerance start with half of a scoop to one scoop or LESS. If you feel the effects of pre-workout by only taking half a scoop, that’s great, just use half of a scoop! For those of you who aren’t as sensitive, you may need a little more. Just find what works for you. But never exceed two scoops of pre-workout a day.

Bringing it All Home

Hopefully, we have been able to clear up some myths, answer some questions, and shed some more light on the benefits of this supplement. You will find that the quality and intensity of your workout will greatly benefit by incorporating it into your diet. But it is also equally important to make sure that you are always getting your pre-workout from a quality source. And that is why we recommend using IdealLean Pre-Workout For Women.

IdealLean was formulated for women, with their goals in mind. It has everything you need to get in your best workout and nothing that will sabotage your goals.

Get the Best Pre Workout for Women

Take your workout intensity to the next level with IdealLean Pre Workout for Women.

>>Check Out IdealLean Pre Workout Here<<

Lindsey Mathews

Lindsey Mathews

Head Trainer & Nutritionist

Lindsey Mathews is the Head Trainer and Nutritionist at IdealFit. She is a NSCA-CSCS certified personal trainer, C-ISSN certified sports nutritionist, Pn. 1 certified nutrition coach, and a nationally qualified NPC bikini competitor. Before joining IdealFit, she ran the largest boot camp program in Utah County.

🔥🔥New Product: Spice Up Your Meal Prep with IdealLean Seasonings. Save BIG With Special Launch Price! SHOP HERE