Strength increased following 16 weeks of BFR in an at-risk population.

Takarada et al. 2000

• This seminal study examined the long-term effects of resistance exercise combined with blood flow restriction.

• 24 elderly women trained their elbow flexor muscles for 16 weeks. This is important since increases in strength in this population are difficult to achieve.

• They were divided into three groups consisting of low-intensity (approximately 50-30% of 1RM) exercise with BFR (LIO), low-intensity exercise without BFR (LI), and high- to medium-intensity (approximately 80-50% 1RM) exercise without BFR (HI).

• The results revealed larger increases in both cross-sectional area and isokinetic strength of elbow flexor muscles in the LIO group compared to those of the LI group and similar increases to those displayed by the HI group.

• This suggests that even low-intensity resistance exercises are as effective at increasing muscle size and strength when combined with BFR.