Does creatine add strength and lean mass? A 63-study meta-analysis
In short
In a meta-analysis of 63 studies and 1,489 participants, adding creatine to resistance training produced significantly larger gains than training alone in upper-body strength (g = 0.54), lower-body strength (g = 0.55) and lean mass (g = 0.30). Body mass rose slightly (g = 0.12) and body-fat percentage fell slightly (g = -0.14), but fat mass did not change significantly, so the extra weight came mainly from lean mass.
This is a three-level random-effects meta-analysis of trials found in PubMed, Web of Science, the Cochrane Library, Embase and EBSCO through April 21, 2025. It compared resistance training alone with resistance training plus creatine across 63 studies and 1,489 participants, reporting effects as Hedges' g.
What changes when you add creatine?
Strength shows the clearest effect. Against training alone, upper-body strength rose by g = 0.54 and lower-body strength by g = 0.55, both at p < 0.001. Lean mass rose by g = 0.30 (p < 0.001). Body mass edged up (g = 0.12, p = 0.04) and body-fat percentage edged down (g = -0.14, p = 0.02).
Fat mass did not differ significantly (g = -0.10, p = 0.14). The authors attribute the small gain in body mass to lean tissue, and the lower body-fat percentage reads the same way: the lean-mass denominator grew rather than fat being lost.
Do dose and protocol decide the result?
Not in this analysis. Intervention length, weekly frequency, dosing strategy, daily dose and loading versus no loading did not significantly change the outcomes, and no consistent moderator emerged for body composition either. Taking it consistently alongside steady training matters more than fine-tuning the protocol.
Age was the exception. In exploratory subgroup analysis and meta-regression, studies with younger participants showed larger strength effects. The age subgroups were unevenly sized and many moderators were tested, so the authors say this should be read cautiously.
How does it show up in your log?
A relative strength score is your Big 3 one-rep max total multiplied by a bodyweight coefficient. Starting creatine can lift the total while nudging bodyweight up. If the score rises less than you hoped but the total is climbing, that is a normal response. Record your starting total and bodyweight together and you can tell months later which one moved. For choosing a product, see choosing creatine monohydrate.
The included trials reported nutrition and training backgrounds unevenly and were heterogeneous. These are average effects; they do not guarantee the same size of gain for any one person.
Frequently asked questions
Does creatine increase strength from lifting?
In a meta-analysis of 63 studies and 1,489 participants, resistance training plus creatine produced significantly larger gains than training alone in upper-body strength (g = 0.54) and lower-body strength (g = 0.55), both at p < 0.001.
Does creatine make you gain fat?
Fat mass did not differ significantly (g = -0.10, p = 0.14). Body mass rose slightly, mostly from lean mass, and body-fat percentage fell slightly (g = -0.14).
What creatine dose or protocol works best?
In this meta-analysis, daily dose, dosing strategy, loading, intervention length and weekly training frequency did not significantly change the results. Consistent training and consistent supplementation appear to matter more than protocol details.
Does creatine work better in younger people?
In exploratory analyses, studies with younger participants showed larger strength effects. The age subgroups were unevenly sized and many moderators were tested, so the authors recommend cautious interpretation.
Source: PubMed