The Adaptogen That Adds 40% More Reps to Your Hardest Sets
Why Rhodiola rosea will be 2026's breakout performance compound
The forums were talking about it in the mid-to-late 2000s. If you’ve been around this space long enough, you know of it well.
Now we finally have what is one of the more well-designed compound studies we’ve seen in a while. Across any intervention.
Some claim overhyped. Others say pre-workout, stress response elixir.
Here’s the latest data & practical takeaways on Rhodiola rosea.
The Study
Last month, researchers at Jacksonville State University published the first dose-response, crossover trial1 examining Rhodiola’s effects on both resistance performance & cognitive function in the same trained population.
The 3 big areas targeted:
Does Rhodiola improve strength, power, & muscular endurance in resistance-trained athletes?
Does it enhance cognitive performance at rest?
What’s the optimal dose?
Previous research hinted Rhodiola increased bar velocity but reduced repetitions to failure2. Others showed improved power across repeated efforts but no single-bout benefits3. The results were contradictory and unclear.
This study aimed to resolve those very contradictions.
Study Snapshot
Who were the subjects?
27 resistance-trained adults (13 male + 14 female) ages 18 - 40 yrs
Minimum 2 years consistent resistance training experience
What did researchers study?
Using a randomized, double-blind, crossover design, participants completed four separate 7-day periods:
CON: control = no supplement
PL: placebo = maltodextrin
LDRR: low-dose Rhodiola = 200 mg/day
HDRR: high-dose Rhodiola = 1,500 mg/day
Each period was separated by a 7-day washout. On day 7, the subjects took their final dose 60 minutes before testing. The Rhodiola extract was also standardized to 3% salidroside & 1% rosavin (active compounds driving adaptogenic impacts).
What outcomes were measured?
Bench Press & Leg Press 1RM
3rd set reps to failure at 60% 1RM
3rd set reps lifting volume (load × reps)
Tendo mean & peak power (barbell velocity)
30-second Wingate test (anaerobic capacity)
Stroop Color-Word Test (executive function)
RPE, heart rate, blood pressure
The Findings
1. Low-dose Rhodiola was superior for muscular endurance
Bench Press Set-3 Performance:
LDRR increased repetitions to failure by +4.3 reps (+40% vs. control)
LDRR increased third set volume by +372.6 lb (+32% vs. control)
Placebo showed no significant change
Leg Press Set-3 Performance:
LDRR increased repetitions to failure by +14.2 reps (+59% vs. control)
LDRR increased Set-3 volume by +5,888 lb (+62% vs. control)
2. Rhodiola increased maximal strength without sacrificing endurance
Bench Press 1RM:
LDRR increased 1RM by +12.3 lb (+8% vs. control)
Leg Press 1RM:
LDRR increased 1RM by +78.7 lb (+11% vs. control)
HDRR increased 1RM by +105.2 lb (+15% vs. control)
Prior research suggested Rhodiola created a trade-off → more speed, fewer reps. But this study shows both low and high doses improved strength & endurance simultaneously.
3. Power output increased across the board
Tendo Mean Power (Bench Press):
LDRR increased mean power by +29.7 W (+15% vs. control)
Tendo mean power relative to the CON session. Mean power. Significance symbols: * vs. CON; † vs. PL; ‡ vs. LDRR; § vs. HDRR.
Tendo Peak Power (Bench Press):
HDRR increased peak power by +34.2 W (+11% vs. control)
Low-dose optimized mean power across reps.
High-dose optimized peak power output.
4. Cognitive performance improved significantly & dose-dependently
The Stroop test measures your brain’s ability to process conflicting information quickly under time pressure.
Total Stroop Score:
LDRR: +37.7 items (+13% vs. control)
HDRR: +48.4 items (+17% vs. control)
This further proved the dose-dependent cognitive benefits of Rhodiola. More Rhodiola = better cognitive performance.
5. No changes in perceived effort or cardiometabolic conditions
Despite massive improvements in performance:
RPE remained unchanged across all conditions
Heart rate & blood pressure showed no consistent changes
The benefits were predominantly neuromuscular & cognitive.
How Rhodiola Works
Rhodiola’s active compounds (salidroside & rosavins) work through a few rapid-onset central nervous system (CNS) pathways:
Monoamine oxidase (MAO) inhibition: Prevents breakdown of dopamine, serotonin, norepinephrine → Enhances motivation, focus, & motor drive
β-endorphin modulation: Improves stress resilience & effort tolerance
Catecholamine pathway support: Optimizes neurotransmitter signaling for power output & cognitive control
So the mechanism looks something like this:
Rhodiola supplementation → MAO inhibition → Enhanced motor drive + cognitive control → More reps, more power, improved neuronal function → Greater training stimulus
Practical Takeaways
1. Rhodiola functionality is use case-specific
Good for: Multi-set resistance work, late-set endurance, power maintenance, cognitive performance
Not so good for: Single-bout explosive efforts (sprints, isolated 1RM)
If your training emphasizes high volume hypertrophy or strength-endurance, Rhodiola is valuable. For pure powerlifting with full rest, you’re not getting nearly as significant of a benefit.
2. Dose matters
Low-dose (200 mg/day):
Optimizes late-set repetitions
Maximizes mean power output
Best for hypertrophy and strength-endurance phases
High-dose (1,500 mg/day):
Optimizes peak power output
Enhances cognitive performance most strongly
Both doses improved cognitive function significantly. If you’re prioritizing mental performance alongside training, aim for 1,500 - 1,800 mg. As always — titrate up starting with the minimum viable dose.
3. The 7-day loading protocol
Rhodiola begins to show real impacts within a week.
Recommended protocol:
Load for 7 consecutive days at your chosen dose
For best results (physical & cognitive performance wise) → administer 60 minutes before training/deep work session
Use a standardized extract: 3% salidroside + 1% rosavin
Reputable Source
Nootropics Depot Rhodiola is my go-to choice.
✅ Third-party tested for purity, potency, & heavy metals (COA available on every batch)
✅ Pharmaceutical-grade manufacturing
✅ $0.33/Serving
As always — take what fits & leave what doesn’t.
Stay after it & we’ll see you guys next week with one of my favorite topics. A skill for you to own the next decade. And it’s deserving of a comprehensive protocol.
Your friend,
Phys
Koozehchian MS, Newton AT, Mabrey G, Bonness FM, Rafajlovska R, Naderi A. Dose-Response Effects of Short-Term Rhodiola rosea (Golden Root Extract) Supplementation on Anaerobic Exercise Performance and Cognitive Function in Resistance-Trained Athletes: A Randomized, Crossover, Double-Blind, and Placebo-Controlled Study. Nutrients. 2025 Nov 28;17(23):3736. doi: 10.3390/nu17233736. PMID: 41374026; PMCID: PMC12693935.
Williams TD, Langley HN, Roberson CC, Rogers RR, Ballmann CG. Effects of Short-Term Golden Root Extract (Rhodiola rosea) Supplementation on Resistance Exercise Performance. Int J Environ Res Public Health. 2021 Jun 29;18(13):6953. doi: 10.3390/ijerph18136953. PMID: 34209617; PMCID: PMC8297178.
Ballmann CG, Maze SB, Wells AC, Marshall MM, Rogers RR. Effects of short-term Rhodiola Rosea (Golden Root Extract) supplementation on anaerobic exercise performance. J Sports Sci. 2019 May;37(9):998-1003. doi: 10.1080/02640414.2018.1538028. Epub 2018 Oct 29. PMID: 30371146.