Mixed
Low-load blood flow restriction (LL-BFR) training produces muscle hypertrophy comparable to high-load (HL) resistance training in older adults, though it yields lower strength gains.
Older adults who cannot or should not lift heavy weights can still build muscle mass by using low-load resistance training combined with blood flow restriction (BFR). While this method builds muscle similarly to heavy lifting, it does not increase strength as much as heavy lifting does. It is a safe and effective option for maintaining muscle mass, especially for those with joint issues or comorbidities.
In comparison with high-load training, LL-BFR promotes similar muscle hypertrophy [ES 0.21 (95% CI − 0.14 to 0.56)] but lower strength gains [ES − 0.42 (95% CI − 0.70 to − 0.14)].
Why this rating
Systematic review and meta-analysis of 11 studies, though heterogeneity and study quality (mostly moderate PEDro scores) limit certainty.
Source
Effects of Blood Flow Restriction Training on Muscular Strength and Hypertrophy in Older Individuals: A Systematic Review and Meta-Analysis
Christoph Centner et al. · Sports Medicine · 2018
DOI 10.1007/s40279-018-0994-1
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