To help improve your workout strength, the recommended daily dosage of standardized Ashwagandha root extract is typically 300 mg to 600 mg. Since tablet strengths vary, this usually translates to 1 or 2 tablets daily, preferably taken with meals. I suggest starting with a lower dose (around 300 mg) to see how your body responds. It typically takes 4 to 8 weeks of consistent use to notice improvements in strength and recovery. While generally safe, please consult a doctor before starting to ensure it does not interact with any other medications or health conditions. Keep up the great work with your fitness routine!