Top 9 Best Pre-Workout for Women (2022 Female Buyer’s Guide)

You’ve recently joined a gym to get in shape. You hear some chatter about pre-workout supplements – most people actually just call them “pre-workouts”. You’ve started wondering if they really are everything that people claim. You feel like you need a little boost to your workout and start wondering if perhaps pre-workouts might be the way to go. You think you might be willing to give it a shot.

Unfortunately, you really don’t know much about them at all. You have nothing to worry about- that is what we are here for! We are here to explain more about this popular fitness supplement, how it works, potential side effects, and more. In fact, we’ve even included some reviews on the 9 best pre-workout supplements for women who are just getting started on their fitness journey or who are just getting started with fitness supplements.

According to the experts, a pre-workout supplement will boost your athletic performance due to the presence of several key ingredients, including the following:

  • B-vitamins
  • Amino acids
  • Caffeine

Research has shown that when blended together, these ingredients (and others) give you what you need to increase the length and intensity of your workouts. You will find that most of the pre-workouts on the market are powders to be mixed into a beverage- most people use water, to give you a boost prior to working out.

There really has been a lot of research into these supplements and the results are obvious- they really do effectively improve athletic performance across the board. Still, it’s important to note that not all of the ingredients are good. Therefore, when you are choosing a pre-workout, it is very important that you take the time to read the product label and do your research prior to making a purchase. This way, you know that it’s safe and something you can use regularly to boost your athletic performance in the gym and on the field.

When you start shopping for a pre-workout, you will find yourself overwhelmed with options. The market is saturated. Some of them are formulated to help you meet certain athletic goals, others are formulated as a general booster. Many times, you will see that the manufacturers make some pretty big claims about what they can do. Some products fulfill those claims, others do not. This makes it hard to choose- especially if you don’t really know what to look for.

After all, every product claims to be the best- but how do you determine which one really is? Once again, we remind you that you have nothing at all to worry about. That is what we are here for. We want to provide you with the information you need to make an informed decision and also provide you with 9 pre-workout options that are specially formulated for women. Hopefully, we can help you choose one so that you can get to work on creating that fit body you always dreamed of.

Top Tips for Choosing a Pre-Workout

As we mentioned, when you start shopping for a pre-workout, you are going to be faced with a lot of options. However, start by taking a deep breath- it’s going to be okay. There are several things you need to keep in mind and we are going to explain these below.

First of all, you can eliminate a lot of the options by checking to see if the product has been third-party tested. Take a look at the label and look for a seal that indicates one of the following has tested it for quality, potency, and purity:

Some manufacturers will claim their products were tested in-house, but it’s important that an outside organization tests products to validate and confirm the ingredients that are included. These organizations can then verify or refute the claims that the manufacturers have made. A trustworthy supplement company that stands behind their supplements should have nothing to fear when it comes to having their products tested.

When you choose a product with a seal from one of these organizations, you can be sure that it contains the ingredients stated on the label in the appropriate dosages. If you find a product that you like that does not have one of these seals, check to see if it was produced in a cGMP facility. This is proof that it has met some serious regulations put in place by the US Food and Drug Administration.

Another thing you need to think about when choosing a pre-workout is the list of ingredients. Here are some of the most common ingredients found in high-quality pre-workouts:

The chances of finding a pre-workout that contains all of these is very slim. On the other hand, if you find a product that does not have at least some of them, it’s best if you just leave it on the shelf. It’s probably not a quality product. Since these are the ingredients that are responsible for increasing your energy levels and improving your overall performance, you definitely want most of them to be present. Another great thing about these ingredients is that they are free from sugars and are low in carbs, so pre-workout supplements are ideal for anyone on a low-carb diet, such as keto.

As long as your pre-workout meets the above criteria, your decision of the best pre-workout will depend on the taste/texture of the product and a few other features. In this article, we’re going to explain more about pre-workouts, as well as give you our opinion on what we believe are the top 9 best pre-workout supplements for women beginners.

Top 9 Best Pre-Workout for Women Reviews

When it comes to pre-workouts, there are so many options on the market, it can get quite overwhelming. That being said, it does help to narrow it down to pre-workouts that are specially formulated for women- but there are still many options. However, we’ve done the work for you. We’ve gathered the information and determined what we believe to be the top 9 best pre-workout for women beginners. Hopefully this can help you get started with your search.

XWERKS Ignite Pre-Workout

XWERKS is a fitness supplement company that has been in the industry for some time now. They are well-known and loved for providing quality supplements that help users reach a variety of goals. Ignite is one of these supplements. This is their pre-workout formula and it was formulated with maximum performance in mind. It contains ingredients that have been proven to stamina, energy, and focus. Therefore, when you take XWERKS Ignite, you can increase the length and intensity of your workouts.

This company does not believe in using proprietary blends. Instead, they clearly list each and every one of the ingredients, along with the dosage, on their label. They took the time to do the research- and considered what other experts had to say- and discovered the most effective blend to make sure that you get the most from your workouts.

Most of the other pre-workouts on the market flood your body with stimulants- but not Ignite. This product offers you long-lasting, continuous energy. This is a much better approach to stimulants, which is why it’s such a great product for women, even those that are just starting out.

You will find that most of the pre-workouts on the market contain short-term stimulants, which give you short-term energy. Once those wear off, you crash and burn. That being said, XWERKS promises not to do that. Ignite boosts both physical and mental energy.

The ingredients found in Ignite by XWERKS includes:

  • Beta-alanine
  • Rhodiola Rosea
  • Caffeine
  • L-tyrosine
  • Vitamin B-6 and B-12

When you use Ignite by XWERKS, you will experience a steady flow of energy through your entire workout. The brain boosting effects keep you focused. Some of the ingredients will improve your endurance to help you increase the intensity and length of your workouts and you will recover faster than you ever have in the past. If you want to level up your training, you need to consider adding XWERKS to your regimen.

You can find XWERKS Ignite in 4 delicious flavors: watermelon, blue raspberry, orange, and green apple.

Product XWERKS Ignite
  • Caffeine
  • L-tyrosine
  • Beta-alanine
  • Rhodiola Rosea
  • Vitamin B6 & B12
  • DMAE
  • Servings per container 30 servings (1 scoop per serving)
    Cost $49.00
    Guarantee 100% money-back guarantee

    Click here to learn more about XWERKS Ignite

    Cellucor Pre-Workout Powder


    Cellucor has been around for a couple of decades. In fact, this is one of the first brands to the market with a pre-workout supplement. Since they’re still around, that seems to be a good sign- they are obviously quite popular. When the word “pre-workout” is mentioned in the gym or on the field, chances are Cellucor is the first one that comes to mind.

    Cellucor offers 2 versions of their pre-workout: C4 Original and C4 Extreme. The extreme is basically the same as the original, only stronger. The following ingredients are found in Cellucor’s pre-workout formula:

    Therefore, when you take Cellucor’s pre-workout, you are getting at least 4 ingredients at clinically proven doses. This allows you to maximize your workout from various angles.

    While it’s true that Cellucor has seniority in the fitness industry, they still remain one of the most affordable options on the market. That is their major selling point. Due to the fact that it is so affordable, you should be able to stick with it over the long haul, especially if you’re getting the results you expect.

    There are several flavors available: Orange Burst, Icy Blue Razz, Fruit Punch, Pink Lemonade, Cherry Limeade, Watermelon, and Strawberry Margarita.

    Product Cellucor C4 Original Pre-Workout
  • 1 gram creatine
  • 150 mg caffeine
  • 1.6 beta-alanine
  • 150 mg caffeine
  • 1 gram arginine
  • Servings per container 30 servings (1 scoop per serving)
    Cost $29.99
    Guarantee 30-day 100% money-back

    Click here to learn more about Cellucor C4 Original & Extreme Pre-Workout Powder

    IdealFit IdealLean Pre-Workout


    Many of the pre-workouts on the market can be used by both men and women. However, IdealFit IdealLean Pre-Workout is the first product on our list that is specifically formulated for women. After all, a woman’s body chemistry is different from a man’s, which is important when it comes to supplementation. It is available in a variety of flavors, including Cherry Limeade, Pink Lemonade, Passion Fruit, Pineapple Mango, and Blue Raspberry.

    This is one of the most budget friendly options on our list- and on the market. However, even though it is a “budget” supplement, it is one of the top-rated options for women who are interested in improving their workouts.

    The ingredient list for IdealFit IdealLean includes the following:

    • Beta-alanine
    • Weight loss blend
    • Caffeine
    • Betaine
    • Citrulline

    This supplement also contains a blend of powerful ingredients that promise to make your workout so much better than you could ever expect. Experts acknowledge that IdealFit is known for producing fitness supplements with stronger/higher dosages than most of the others. This is why most of the elite female athletes have this in their gym bag- they want to supercharge their workouts and their performance.

    Due to its proven efficacy, many women beginning their fitness journey use IdealFit IdealLean. When you visit their website, take the time to scroll through the positive reviews to discover for yourself why so many women have made this their first choice when it comes to pre-workouts.

    Product IdealFit Ideal Lean Pre-Workout for Women
  • 1500 mg beta-alanine
  • 150 mg caffeine
  • 3000 mg citrulline
  • 1500 mg betaine
  • 310 mg fat loss blend
  • Servings per container 30 servings (1 scoop each)
    Cost $23.99
    Guarantee 100% risk free guarantee

    Click here to learn more about IdealFit IdealLean Pre-Workout

    Alani Nu Pre-Workout


    Alani Nu is fairly new to the fitness world compared to most of the other options on our list. However, they have become a highly rated, highly-respected company. One of the main things that makes them stand out is their wide array of unique flavors, including: Cosmic Stardust, Breezeberry, Island Crush, Carnival Candy Grape, Mimosa, and so many more. You may find yourself overwhelmed with so many different flavor options. The good news is, they usually have samples in stock so that you can try a few different ones to find your favorite before you commit.

    Alani Nu Pre-Workout contains L-theanine, as well as a few other ingredients that have been proven to manage jitters and post-workout crash that are associated with many of the other pre-workouts on the market. Also, the ingredients are pretty simple, but they are offered in substantial amounts, which makes them powerful. You will find the following ingredients on your Alani Nu pre-workout ingredient list:

    • L-theanine
    • Beta-alanine
    • Caffeine
    • Citrulline
    • L-tyrosine

    You will find that this pre-workout has zero fillers and there are many 5-star reviews on their website. Once again, even though they are fairly new to the fitness world, they are one of the highest ranked supplement companies. Alani Nu is definitely one that you should put at the top of your list, especially if you want to have plenty of flavors to explore.

    Product Alani Nu Pre-Workout
  • 200 mg caffeine
  • 6 grams L-citrulline
  • 500 mg L-tyrosine
  • 200 mg L-theanine
  • 1.6 grams beta-alanine
  • Servings per container 30 servings (1 scoop per serving)
    Cost $39.99
    Guarantee N/A

    Click here to learn more about Alani Nu Pre-Workout

    Pre Lab Pro


    Experts tell us that PreLab Pro Pre-Workout offers support for your workout in several different ways. One of the main reasons this pre-workout is so appealing is because it is available in a natural berry flavor. When you’ve been using artificially flavored pre-workouts or even unflavored ones, a light, natural berry flavor can be a nice change of pace from time to time.

    According to the manufacturer, this pre-workout has been created to improve strength and stamina for every athlete, serious or amateur- especially female athletes. In addition, it has been shown to increase speed and improve endurance. If you have sustained an injury or you are recovering from an extra intense workout session, this supplement is ideal for maintaining energy and strength as you heal.

    When you check out the ingredient list of PreLab Pro Pre-Workout, you may find some that are a bit unique from the ones you are used to. These ingredients support nootropics and homeostasis. You will find that many athletes and fitness experts agree that this supplement is quite effective, due to the ingredients and dosages. Some of the ingredients you will find in this pre-workout include:

    As we’ve mentioned, these products have been certified effective. Therefore, you can be sure that PreLab Pro is pure and will only have positive effects on your body. Plus, PreLab Pro Pre-Workout is affordable, so you don’t have to worry about ruining your monthly budget to make your workouts more effective.

    Product PreLab Pro
  • Beetroot powder
  • Natural caffeine
  • L-theanine
  • Setria performance blend
  • Servings per container 20 servings (1 scoop per serving)
    Guarantee 30 day, 100% money-back

    Click here to learn more about Pre Lab Pro

    Legion Athletics Pulse Pre-Workout


    Legion Athletics Pulse Pre-Workout takes a completely different path to improve athletic performance. That being said, it still provides increased strength, endurance, and energy, but it also improves concentration and mood during your workout sessions. The company uses certified natural ingredients to reduce fatigue during and after your workout, which means you should be able to increase the length and intensity of your workouts.

    When it comes to the ingredient list, the active ingredients found in this pre-workout include:

    • Citrulline malate
    • Beta-alanine

    You can find this pre-workout in two different formulas: caffeinated and stim-free. At this time, it is only available in 1 flavor: blueberry lemonade. If you are looking for a natural pre-workout, you need to move this one to the top of your list.

    Since this pre-workout is available with or without caffeine, you can’t decide whether you are interested in making a stimulant part of your workout routine. It’s important to note that the caffeinated version contains up to 350 milligrams in the 15-gram scoop. That being said, the recommended daily limit of caffeine is 400 milligrams.

    Finally, Legion Athletics Pulse Pre-Workout is a budget-friendly option.

    Product Legion Athletics Pulse Pre-Workout
  • 8 grams citrulline malate
  • 3.6 grams beta-alanine
  • Natural caffeine
  • Servings per container 21 servings (1 scoop per serving)
    Cost $35,99
    Guarantee 100% money-back guarantee

    Click here to learn more about Legion Athletics Pulse Pre-Workout

    Powher Pre-Workout


    This is the second pre-workout on our list that has been formulated especially with females in mind. It does contain a caffeine booster, known as EnXtra. This caffeine booster is sourced from a plant from the ginger family. It improves the effects of caffeine, so if you enjoy the boost that you already get from caffeine, you will definitely love what EnXtra can do for you. In addition to caffeine and EnXtra, Powher also contains the following:

    • Vitamin B-6
    • Pantothenic acid

    Additionally, this is one of the more budget-friendly options on the market. Also, since this product is not overpowering in the dosage size and the dosage of each ingredient, it’s ideal for women who want a supplement that is not so overpowering. If this describes you, then you can be sure that Powher Pre-Workout is ideal for you. It is only available in one flavor: pink lemonade.

    Product Powher Pre-Workout
  • EnXtra (caffeine booster)
  • Vitamin B-6
  • Pantothenic acid
  • Caffeine
  • Servings per container 25 servings (1 scoop each)
    Cost $45.00
    Guarantee 90-day money-back guarantee

    Click here to learn more about Powher Pre-Workout

    Onnit Total Strength + Performance


    In the world of fitness supplements, especially pre-workouts, Onnit has earned a place of high regard. Athletes, both professional and amateur, love Onnit Total Strength + Performance. The company produces high-quality health and wellness products, which tackle health and wellness from a variety of different angles. In fact, there are some experts who claim this is one of the best, if not the best, pre-workout supplements on the market. You simply can’t go wrong if you choose this.

    At this time, this supplement is only available in one flavor: Strawberry Lemonade. If you don’t care for that flavor, just keep looking to find something that you may find more appealing. On the other hand, if you are a fan of strawberry lemonade flavors, this pre-workout can give you a plethora of benefits to improve your workout performance.

    It is important to note that Onnit Total Strength + Performance does not contain caffeine, but does contain herbal extracts, BCAAs, DAA, and plant extracts, as well as a few others that were chosen because they can improve your workouts by giving you energy. This pre-workout has achieved a top spot in the pre-workout world and is ideal for those who want a larger serving size.

    Product Onnit Total Strength + Performance
  • BCAAs
  • DAAs
  • Plant extracts
  • Herbal extracts
  • Servings per container 30 servings (2 scoops each)
    Cost $40.00
    Guarantee 90-day money-back guarantee

    Click here to learn more about Onnit Total Strength + Performance

    Ladder Pre-Workout


    One of the primary reasons that people love Ladder is not so much the fact that they are a quality supplement company (they truly are), but people love them because it was founded by Arnold Schwarzenegger and Lebron James. They were both tired of not being able to find a good workout line of supplements. So, they decided to work together to create the “ultimate” pre-workout option.

    You can find Ladder pre-workout in two flavors: strawberry lemonade or tropical fruit. That being said, there’s so much more to Ladder than meets the eye. This pre-workout contains some high-quality ingredients that are known to improve your workout. He ingredients found in this pre-workout are:

    • L-theanine
    • Citicoline
    • Caffeine
    • Beta-alanine

    If you believe that certifications are critical, it’s important to note that this one does carry the NSF certified for Sport. This certification is very important and means a lot for those who prefer a high-quality supplement. Each batch of Ladder pre-workout is third party testing to confirm purity, label accuracy, and potency. This means you can be 100% confident in this product.

    Product Ladder Pre-workout
  • L-theanine
  • Caffeine
  • Citicoline
  • Beta-alanine
  • Servings per container 30 servings (2 scoops each)
    Cost $49.95
    Guarantee 30-day money-back guarantee

    Learn more about Ladder Pre Workout here

    Who Needs to Be Using a Pre-Workout Supplement?

    If you are interested in getting the most from your workouts- whether that means increasing the length, intensity, or both- you may benefit from using a pre-workout supplement. While many people believe that fitness supplements such as pre-workouts are geared more toward weightlifters, bodybuilders, and other elite athletes, the truth of the matter is, absolutely anyone can benefit from using one, even a beginner.

    Experts have made the claims that pre-workout supplements can be used to provide you with energy to get through a workout, increase your overall endurance, facilitate quicker recovery following a workout or an injury, promote muscle development, and reduce fatigue. Since pre-workouts are so effective, even weekend warriors use them to pump up their own fitness levels.

    What it all boils down to is this: if you are interested in increasing the length and/or intensity of your workout routine and you want to get the most from your workout, you need to add a pre-workout supplement to your routine.

    Pre-Workout Supplements are Backed by Science

    Just in case you didn’t know, science stands behind pre-workout supplements. There have been numerous studies proving that pre-workouts improve both physical and mental performance. These benefits have been corroborated many times over the years in placebo-controlled clinical trials, as well as peer-reviewed studies. We’re going to look at how science supports pre-workouts as a good thing.

    In one study, the Journal of the International Society of Sports Nutrition stated that for anyone that works out, pre-workout supplements can be quite effective. The results of this study were 100% clear- there was no way to mistake them. Pre-workouts improve performance at home, in the gym, or on the field.

    Some other studies have proven that pre-workouts also provide users with cognitive improvement as well. In fact, most of the pre-workouts on the market do contain caffeine, which has been proven time and time again to be a cognitive booster. In one recent study in the Journal of Alzheimer’s Disease, it was proven that caffeine boosts mood, arousal, and concentration. This means that athletes are able to focus more on their workouts.

    There is also some research indicating that caffeine offers physical benefits as well- it has been shown to boost workout performance and help athletes increase the length of their workout before they feel the effects of fatigue. This also means they are able to make their routines more challenging, which ultimately leads to improved conditioning and muscle tone.

    Caffeine also increases weight loss by burning fat. One study looked at the fat burning ability of caffeine specifically and it was discovered that caffeine boosts energy by 11%. This means that anyone using a pre-workout with caffeine will easily burn fat, which means they will quickly lose weight.

    Another common pre-workout ingredient backed by science is L-citrulline which can expand work capacity and cardio. Research indicates that this ingredient increases bench reps by 53% and another study indicated that bicyclists were able to pedal 12% longer before they became fatigued.

    Pre-workouts also contain other ingredients, such as L-theanine, choline, BCAAs, and taurine. Industry experts agree that the best ingredients are natural. This is the primary reason why some manufacturers include beetroot extract in their formulations.

    Beetroot extract is known as a nitric oxide precursor, meaning it enables the production of nitric oxide. This chemical is responsible for the dilation of blood vessels. When blood vessels are dilated, blood flow is increased, which means blood pressure is decreased.

    Over the years, there have been many studies that have proven beetroot effectively decreases blood pressure. Other studies indicate that it significantly improves performance and endurance.

    Another natural ingredient that is often used in pre-workouts is yohimbine. This ingredient increases circulation and improves energy levels. Yohimbine also facilitates fat loss, which is the reason why many fat-burning/weight loss supplements include this as part of their formulation.

    As you can clearly see, science supports the efficacy of pre-workout supplements. You just need to make sure that you choose a formula that will help you meet your personal goals and desires.

    Possible Side Effects Associated with Pre-Workouts

    Now that we’ve proven that pre-workouts offer a lot of benefits that are backed by science, it’s time that we look at the other side of the issue as well. In order to make an informed decision, it’s important that you are aware of the possible side effects associated with pre-workouts. This is especially true for anyone with a low tolerance for stimulants, including caffeine. That being said, most healthy adults that follow the instructions on the packaging don’t experience any side effects at all and if they do happen to experience any side effects, they are minimal.

    Of the people who do experience side effects, it is almost always because they are taking too much. They take more because they assume more is better- but in this case, it’s best to follow the instructions.

    Another common reason for side effects is that the individual has gotten their hands on a supplement that has not been certified or a company that is not trustworthy. Some of these side effects include:

    • Headaches
    • Anxiety
    • Tolerance build-up
    • Digestive issues
    • Insomnia
    • Jitters
    • Nausea/vomiting

    It is also important to note that some pre-workouts, especially when consumed in excess, may cause damage to your kidneys or liver. You should keep in mind that these side effects are very rare and your chances of being perfectly fine when consuming these pre-workouts is very high.

    Recommended Dosage for Pre-Workouts

    When it comes to recommended dosages, each brand has their own recommendations, which are listed clearly on the label. However, in most cases, the recommendation is to take a dose approximately 20 to 45 minutes prior to your workout. If you’re just getting started with using pre-workouts and you’re not sure how they will affect you, it’s always a good idea to start with a half-dose and then work your way up if needed.

    This approach works well for individuals who are not used to consuming such high amounts of caffeine. Make sure that you pay attention to how it affects you and you can increase or decrease your dosage as necessary. If you are sensitive to caffeine, you may want to switch to one with less caffeine or maybe even a stim-free option.

    Everyone is different. Some people have extreme reactions, while others have almost no reaction at all. Either way, make sure that you know how your body will react before you take a full dose.

    What Ingredients Should Be Avoided in Pre-Workouts?

    If you are allergic to or have a sensitivity to any of the common ingredients found in pre-workouts, you need to pay close attention to the ingredient list on the label. Of course, it may not be necessary to avoid them completely unless you do have an allergy, but it is important that you pay attention to the ingredients on the label and their dosages.

    Most of the time, if people are going to have an issue with a pre-workout, it is likely because of the caffeine. This is because it can make you feel jittery and/or anxious. So, when you are selecting a pre-workout, make sure that you pay attention to the caffeine content. According to the medical community, you should not consume more than 400 milligrams of caffeine in one day. This covers all sources of caffeine. If you do consume more, your risk of experiencing side effects increases.

    Another ingredient you should watch for is sugar alcohols. Many manufacturers include these to improve the flavor without adding carbs or calories. That being said, they have been shown to cause bloating and diarrhea. Therefore, it’s best if you can completely avoid them, but if you enjoy a product that does contain them, pay attention to the dosage, make sure it’s not really high.

    Ideally, you definitely want to avoid any supplements that have a “proprietary blend” because most of the time, manufacturers use this to avoid listing what they actually include in their product. It allows them to add fillers and other additives that offer no benefit at all. Since you can’t really tell what- or how much- you are getting, it’s better if you can just leave these on the shelf. You should choose a supplement with a 100% transparent label so that you can see what is in it and how much.

    To be honest, these are basically suggestions. There are no rules set in stone about what you should avoid because everyone is different and responds differently to the various ingredients.

    For instance, there are some people who can drink coffee from the time they get up until the time they go to bed and can still sleep like a rock. Then, there are others who take just one sip of coffee in the afternoon, and they’re wired all night. The same thing applies to sugar alcohols. There are some people who can consume them and have no issues, while others have digestive issues for several days after they consume them.


    Pre-workouts are popular in the fitness world as a way to improve overall athletic performance and well-being. Hopefully we’ve been able to help you understand more about these supplements, what you should look for, and what you should avoid. Finally, if you are ready to add a pre-workout to your regimen, we hope that you will use our suggestions to pick one. These have all been proven safe and effective- you just must choose what works best for you.


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    Top 9 Best Pre-Workout for Women (2022 Female Buyer’s Guide)