What did the strength studies find?
The 2026 review found modest average improvements in lean mass and leg-press strength across the trials that measured them. Benefits appeared mainly when creatine was combined with resistance training. The result describes group averages, and the different protocols limit how precisely it can predict an individual outcome. [1]
Does the length of the programme matter?
The earlier review of older women found more consistent strength signals in studies lasting at least 24 weeks. That subgroup finding is useful context, but the evidence was limited and needs confirmation. It does not establish an exact week when benefits begin or guarantee a response to supplementation. [2]
Does creatine make bones stronger?
The largest long-term trial here did not find a benefit for its main bone-density outcomes after two years. Some other measures differed, including selected bone-geometry measures, but these do not demonstrate fewer fractures. Muscle findings and bone findings need to be described separately when weighing this research. [3]
Do all training trials show an extra benefit?
No. The large two-year postmenopausal trial found no additional bench-press or hack-squat strength benefit, despite improvements in both groups. A separate 2025 trial in younger adults found no extra training-related lean-mass gain after an initial supplementation period. These findings explain why average benefits should not become individual promises. [3] [4]
Look a little closer
What are the limits of this evidence?
Each card separates the finding from the limits. The participants, formulation and duration are part of the answer.
Postmenopausal meta-analysis, 2026
Small lean-mass and leg-press strength benefits were found overall; bone density was unchanged.
- Who
- 608 women randomised in seven trials; lean mass pooled 338 women, leg-press strength 111
- Dose
- Varied; benefits were seen in trials using at least 5 g/day with resistance training
- Duration
- 12 to 104 weeks
- Limits
- Mostly some risk-of-bias concerns; not prospectively registered. Dose and training varied together. Lean mass includes water, and its prediction interval included no effect.
Dos Santos et al., 2021
Upper-body strength improved overall. Lower-body strength and muscle-mass effects were not significant in the overall analysis.
- Who
- 211 women in ten eligible reports; eight studies with 176 women contributed to the quantitative synthesis
- Dose
- Varied across trials
- Duration
- Varied; subgroup analysis considered at least 24 weeks
- Limits
- The authors rated strength and muscle-mass evidence as low certainty. Outcome samples were smaller; the longer-duration subgroup does not establish when benefits begin.
Which sources did we check?
- Creatine monohydrate for lean mass, strength, and bone density in postmenopausal women: a systematic review and meta-analysis ↗Journal of the International Society of Sports Nutrition · 2026 · Study details and limits
- Efficacy of Creatine Supplementation Combined with Resistance Training on Muscle Strength and Muscle Mass in Older Females: A Systematic Review and Meta-Analysis ↗Nutrients · 2021 · Study details and limits
- A 2-yr Randomized Controlled Trial on Creatine Supplementation during Exercise for Postmenopausal Bone Health ↗Medicine & Science in Sports & Exercise · 2023 · Study details and limits
- The Effect of Creatine Supplementation on Lean Body Mass with and Without Resistance Training ↗Nutrients · 2025 · Study details and limits