Researchers tested whether a natural plant extract called Rhodiola rosea could help women get better results from a special type of leg training. Thirty college-aged women did either no training, leg training alone, or leg training plus the plant supplement for four weeks. The women who did the leg training lasted 33% longer during tough cycling tests, and those who also took the supplement lasted 45% longer. The supplement group also showed better jumping power and faster recovery. This suggests that combining this natural supplement with the right training might help recreational athletes improve their endurance and leg strength more effectively.

The Quick Take

  • What they studied: Whether taking a natural plant extract called salidroside (from Rhodiola rosea) combined with a specific type of leg training could help women improve their endurance and jumping ability better than training alone.
  • Who participated: 30 recreationally active female college students (meaning they exercise regularly but aren’t professional athletes) were divided into three groups of 10: one group did no training, one did special leg training, and one did the same training plus took the plant supplement daily.
  • Key finding: Women who did the leg training alone could exercise 33% longer before getting tired, but women who combined training with the supplement could exercise 45% longer. The supplement group also showed better jumping power after repeated jumps, suggesting their muscles recovered faster.
  • What it means for you: If you’re a recreational athlete looking to improve endurance and leg power, this suggests that combining eccentric leg training with Rhodiola rosea supplementation may provide better results than training alone. However, this was a small study in young women, so results may vary for different ages and fitness levels. Talk to a doctor before starting any supplement.

The Research Details

This was a randomized controlled trial, which is considered one of the strongest types of scientific studies. Researchers randomly assigned 30 women into three equal groups. One group (the control) didn’t do any special training but took a placebo (fake pill). The second group did eccentric leg training—a type of exercise where you focus on the lowering phase of movements, like slowly lowering yourself during a squat—combined with a placebo. The third group did the same eccentric training but took 150 mg of salidroside (the active ingredient from Rhodiola rosea) every day instead of a placebo. All groups were tested before and after the four-week program.

Eccentric training is special because it creates more muscle damage and adaptation than regular training, which can lead to faster strength gains. The researchers measured how long women could cycle until they were completely exhausted, their maximum oxygen uptake (a measure of cardiovascular fitness), their jumping ability, and various blood markers that show muscle damage and recovery.

The study was well-designed because it used a placebo control, which means the researchers could tell if benefits came from the supplement itself rather than just from believing the supplement would help. Random assignment also helps ensure the groups were similar at the start.

This research approach matters because it tests whether a natural supplement can actually enhance the benefits of a specific type of training. Many supplements claim to help with fitness, but few are tested this rigorously. By measuring multiple outcomes—endurance, jumping power, and blood markers—the researchers could see how the supplement affects different aspects of athletic performance. The four-week timeframe is realistic for seeing changes in recreational athletes.

Strengths: This was a randomized controlled trial with a placebo control group, which is a strong research design. The study measured objective outcomes like cycling time and jumping ability, not just what people reported. The researchers tested blood markers to see actual biological changes. Limitations: The sample size was small (only 30 people total), which means results might not apply to larger populations. All participants were young, recreationally active women, so findings may not apply to men, older adults, or highly trained athletes. The study only lasted four weeks, so we don’t know if benefits continue longer. There’s no information about whether the supplement works for people with different fitness levels or body types.

What the Results Show

The main finding was that eccentric leg training significantly improved how long women could exercise before exhaustion. Women in the training-only group lasted 33% longer during cycling tests compared to the control group. Women who combined training with the supplement lasted 45% longer, suggesting the supplement added extra benefit.

Interestingly, neither group showed improvements in VO2 max (maximum oxygen uptake), which is a measure of overall cardiovascular fitness. This suggests the supplement and training improved endurance through a different mechanism—possibly by reducing fatigue or improving muscle efficiency rather than by making the heart and lungs work better.

The supplement group showed the most impressive results in jumping tests. After doing 160 repeated jumps, the women who took the supplement maintained better jumping power than the training-only group. This suggests their muscles recovered faster from fatigue, which is important for sports that require repeated explosive movements.

Blood tests showed that the supplement group had better markers of muscle recovery and less evidence of muscle damage, suggesting the plant extract may help muscles repair themselves more efficiently after hard training.

Body composition (muscle mass and fat percentage) didn’t change significantly in any group over the four weeks, which makes sense because four weeks is a relatively short time for visible body changes. The supplement appeared to have antifatigue effects, meaning women felt less tired during repeated efforts. The researchers noted that the supplement seemed to have ‘muscle-protective effects,’ meaning it may have reduced the amount of muscle damage from the intense training.

Previous research has shown that Rhodiola rosea may help reduce fatigue and improve endurance in some athletes, but most studies tested it alone without combining it with specific training. This study is notable because it shows the supplement may work better when combined with the right type of training. The finding that eccentric training improves endurance without changing VO2 max aligns with previous research showing that eccentric training affects muscle and nervous system adaptations differently than regular aerobic training.

This study has several important limitations. First, only 30 people participated, which is a small sample size. Results from small studies are less reliable than results from studies with hundreds of participants. Second, all participants were young, recreationally active women, so we don’t know if the same results would occur in men, older adults, or professional athletes. Third, the study only lasted four weeks, so we don’t know if benefits continue, increase, or decrease over longer periods. Fourth, there’s no information about whether the supplement works equally well for people with different starting fitness levels. Finally, the study didn’t track whether women continued the supplement after the study ended or what happened to their fitness over time.

The Bottom Line

Based on this research, combining eccentric leg training with Rhodiola rosea supplementation (150 mg daily) appears to improve endurance and jumping power in recreationally active women. However, confidence in this recommendation is moderate because the study was small and only tested young women. If you’re interested in trying this approach: (1) focus on eccentric training—the lowering phase of exercises like squats and lunges; (2) consider adding a Rhodiola rosea supplement after consulting with a doctor; (3) be consistent for at least four weeks to see results; (4) track your endurance and jumping ability to measure progress.

This research is most relevant to recreationally active women aged 18-25 who want to improve endurance and leg power. It may also interest coaches and trainers working with female athletes. People with heart conditions, high blood pressure, or those taking certain medications should consult a doctor before taking Rhodiola rosea. This research is less relevant to sedentary people just starting to exercise (who should focus on basic training first) or to professional athletes (who may need different approaches). Men and older adults should be cautious about applying these results since the study only included young women.

Based on this study, you could expect to see improvements in endurance within two to four weeks of combining eccentric training with the supplement. Improvements in jumping power and muscle recovery may take the full four weeks to become noticeable. However, individual results vary based on your current fitness level, genetics, and how consistently you train and take the supplement. Don’t expect dramatic changes—the improvements shown in this study were meaningful but not transformative.

Want to Apply This Research?

  • Track your cycling endurance time weekly (how long you can cycle at moderate intensity before exhaustion) and measure your vertical jump height or reactive strength after 20-30 repeated jumps. Record these measurements every 3-4 days to see if they improve over four weeks of combined training and supplementation.
  • Set a daily reminder to take your Rhodiola rosea supplement at the same time each day (consistency matters for supplements). Schedule two eccentric training sessions per week focusing on the lowering phase of leg exercises—spend 3-4 seconds lowering yourself during squats, lunges, or step-downs. Log each training session and supplement dose in the app to track compliance.
  • Create a simple weekly dashboard showing: (1) supplement adherence percentage (days you took it divided by total days), (2) training sessions completed, (3) endurance time trend, and (4) jumping power trend. Set a goal to maintain 90%+ supplement compliance and complete 2 eccentric training sessions weekly. Review your dashboard monthly to see if the combination is working for your individual results.

This research summary is for educational purposes only and should not replace professional medical advice. Rhodiola rosea supplements are not regulated by the FDA and may interact with medications or health conditions. Before starting any new supplement or exercise program, consult with a healthcare provider, especially if you have heart conditions, high blood pressure, diabetes, or take medications. Results from this small study in young women may not apply to other populations. Individual results vary based on genetics, fitness level, diet, sleep, and other factors. This study lasted only four weeks, so long-term safety and effectiveness are unknown.