The best pre-workout for women is usually not a special "women's" formula, but one with a caffeine dose that suits your body weight, or no stimulants at all. Research suggests caffeine and the other main pre-workout ingredients work for women much as they do for men, so a lower-stim product often gives you the full benefit with fewer jitters and better sleep. Below we compare three lower-stim and stim-free options we stock in Australia and explain how to pick a sensible dose.
Lower-stim and stim-free pre-workouts compared
| ON Gold Standard Pre-Workout | Axe & Sledge Intake (1 scoop) | RAW Pump Non-Stim (1 scoop) | |
|---|---|---|---|
| Caffeine | 175 mg | 150 mg | None |
| Beta-alanine (tingles) | 1.5 g | 1.6 g | 1 g |
| Other key ingredients | 3 g creatine monohydrate, 750 mg L-citrulline | 4 g L-citrulline, 1.25 g betaine, 1 g L-tyrosine | 2.5 g L-citrulline, 2.5 g betaine, 750 mg Nitrosigine |
| Serves per tub | 30 | 40 single scoops | 40 single scoops |
| Price | $59.95 | $49.95 | $69.95 |
| Approx. cost per serve | $2.00 | $1.25 | $1.75 |
Doses are from the labels and prices are at the time of writing. Cost per serve for Intake and RAW Pump is worked out per single scoop, which is the starting dose on both labels.
Do women need a different pre-workout?
Not really. The International Society of Sports Nutrition (ISSN) position stand on female athletes says evidence for sex-specific supplements is lacking, and that caffeine, iron and creatine have the most evidence for use in women. A 2021 meta-analysis of eight placebo-controlled studies found caffeine improved muscular strength and muscular endurance in women, especially in upper-body exercises.
So the ingredients that work are the same. What does differ from person to person is body weight, caffeine tolerance, the time of day you train and whether you are pregnant or breastfeeding. Those are the things worth shopping for, rather than pink packaging.
Why lower-stim often works better
Match the caffeine to your body weight
The Australian Institute of Sport (AIS) says the performance benefit of caffeine seems to plateau at about 3 mg per kg of body weight, or around 200 mg. For a lighter person, that plateau arrives much sooner than the dose in many high-stim tubs.
| Body weight | About 3 mg per kg (AIS plateau) |
|---|---|
| 50 kg | 150 mg |
| 60 kg | 180 mg |
| 70 kg | 210 mg |
| 80 kg | 240 mg |
Going above that adds side effects the AIS lists, such as a faster heart rate, anxiety or over-arousal, without much extra performance. For healthy adults, Food Standards Australia New Zealand (FSANZ) advises no more than 400 mg of caffeine a day from all sources and no more than 200 mg in a single serving. Our guide to pre-workout caffeine limits in Australia explains the rules in full.
Caffeine can linger longer on the pill
A small 1985 study found caffeine was cleared more slowly in women using a low-dose combined contraceptive pill, with an average half-life of about 7.9 hours compared with 5.4 hours in women not on the pill. It was a small study, but if you train in the evening and sleep badly afterwards, a lower dose or a stim-free option is worth trying.
Our lower-stim and stim-free picks
ON Gold Standard Pre-Workout: the all-rounder
ON Gold Standard Pre-Workout has 175 mg of caffeine from natural sources, which sits under the 200 mg single-serve figure in the FSANZ guidance. It also has 3 g of creatine monohydrate per scoop. The ISSN recommends 3 to 5 g of creatine a day for women, so this covers the lower end without a separate tub. It has 1.5 g of beta-alanine, so the tingle is mild.
Axe & Sledge Intake: adjustable and good value
Axe & Sledge Intake is a two-scoop formula, but the label tells new users to start with one scoop. One scoop gives 150 mg of caffeine, 4 g of L-citrulline and 1.6 g of beta-alanine, plus L-tyrosine and CDP-choline for focus. At about $1.25 per single scoop, it is one of the better-value options in our range. Two scoops give 300 mg of caffeine, above the 200 mg single-serving limit in the FSANZ guidance, so most people are better off staying at one scoop.
RAW Pump Non-Stim: no caffeine at all
RAW Pump Non-Stim has no caffeine or other stimulants. Each scoop gives 2.5 g of L-citrulline, 2.5 g of betaine and 750 mg of Nitrosigine for pump, plus only 1 g of beta-alanine. It suits evening training, anyone sensitive to caffeine, or stacking with a coffee you already have. For more caffeine-free choices, see our list of the best stim-free pre-workouts for night training.
Pregnancy, breastfeeding and medication
FSANZ advises pregnant and breastfeeding women to have no more than 200 mg of caffeine a day from all sources, and many pre-workout labels we stock say not to use them if you are pregnant, breastfeeding or trying to conceive. Stim-free products are not automatically a safe swap, as most pre-workout ingredients have little research in pregnancy. Talk to your GP or midwife before using any pre-workout if you are pregnant, breastfeeding, take regular medication or have a heart condition.
Which pre-workout should you choose?
- New to pre-workout, or under about 65 kg: one scoop of Axe & Sledge Intake, or ON Gold Standard Pre-Workout.
- Want caffeine plus creatine in one scoop: ON Gold Standard Pre-Workout.
- Train at night or avoid caffeine: RAW Pump Non-Stim or anything in our stim-free range.
Browse our For Women range for protein, multivitamins and more, or compare every option in our best pre-workout in Australia guide.
How our price compares
Here is what the same products cost at other Australian supplement stores, so you can check the difference yourself.
| Product | Supps247 | Nutrition Warehouse | ASN | Elite Supps | Supplement Mart |
|---|---|---|---|---|---|
| ON Gold Standard Pre-Workout 30 serves | $59.95 | $53.95 | $53.95 | $54.90 | $53.95 |
| Axe & Sledge Intake 40 scoops | $49.95 | $79.95 | Not listed | Not listed | Not listed |
| RAW Pump Non-Stim 40 scoops | $69.95 | $69.95 | Not listed | $74.90 | Not listed |
Supps247 prices come from our website. Other prices were checked on the websites of Nutrition Warehouse, Australian Sports Nutrition (ASN), Elite Supps and Supplement Mart on 29 October 2026 (same product and size, price for one unit) and can change at any time. Not listed means we could not find that exact product on their site. Supps247 members can use our Price Match Guarantee against Nutrition Warehouse, ASN, Elite Supps and Supplement Mart: we beat their full price by 5% or match their sale price (conditions apply).
Shop the products in this guide
ON Gold Standard Pre-Workout 30 serves$59.95
Axe & Sledge Intake Melon Pop$49.95
RAW Pump Non-Stim Lemonade$69.95
Browse all pre-workouts, stim-free pre-workouts and our For Women range.
FAQs
Is pre-workout safe for women?
For most healthy adult women, a pre-workout used as directed is fine. The main thing to watch is caffeine. FSANZ advises healthy adults to stay under 400 mg a day from all sources and 200 mg in a single serving. Start with half a scoop or one scoop, avoid other caffeine around it, and talk to your GP first if you are pregnant, breastfeeding, take medication or have a heart condition.
How much caffeine should a woman have before a workout?
The AIS says the benefit of caffeine seems to plateau at about 3 mg per kg of body weight, or around 200 mg. That is roughly 150 mg for a 50 kg woman and 210 mg at 70 kg. Many people do well on less, so start low, see how you feel and count any coffee or energy drinks you have that day.
Can I take pre-workout while pregnant or breastfeeding?
Talk to your GP or midwife first. FSANZ advises pregnant and breastfeeding women to have no more than 200 mg of caffeine a day from all sources, and many pre-workout labels say not to use them while pregnant, breastfeeding or trying to conceive. Stim-free products still contain ingredients with little research in pregnancy, so get personal advice before using any pre-workout.
Is a stim-free pre-workout worth it?
It can be, if you train at night, are sensitive to caffeine or already drink coffee. Stim-free formulas like RAW Pump Non-Stim rely on ingredients such as L-citrulline and betaine instead of caffeine, so you will not feel the same energy hit. Many people pair one with a coffee at a dose that suits them.
Does the contraceptive pill change how caffeine affects me?
It may. A small 1985 study found caffeine stayed in the body longer in women on a low-dose combined pill, with an average half-life of about 7.9 hours versus 5.4 hours. That could mean caffeine affects your sleep for longer after an evening session. If you notice this, take your pre-workout earlier, use a smaller dose or switch to a stim-free option.
Sources: ISSN position stand: nutritional concerns of the female athlete (2023); Grgic and Del Coso 2021, caffeine and strength in women: a meta-analysis; AIS, caffeine fact sheet; FSANZ, caffeine powders and high caffeine content foods; Abernethy and Todd 1985, caffeine clearance and oral contraceptives; product labels and brand nutrition panels, checked October 2026.
Order online with Australia-wide delivery, free on orders of $99.99 or more, with Afterpay available at checkout. You can also use click and collect at a store that offers it, or visit a Supps247 store in Melbourne, regional Victoria or Brisbane to compare products in person. Members can use our member price match on full-priced items.
Prices and stock were checked on 29 October 2026 and can change at any time. Always read the label and follow the directions for use. If you have a medical condition, are pregnant or take regular medication, check with your doctor first.
