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Blood flow restriction resistance training

Blood flow restriction resistance training has been studied in 12 papers since 2016: 8 trials in people, 2 reviews; 6 in the past year. The newest story, Nov 3, 2026: “Light exercise with blood flow restriction may aid strength and memory”.

Intervention

12 papers study it17 findingsUpdated

2 new papers in 30 daysSee all 12 papers on blood flow restriction resistance training

At a glance

Independent labs found the same change in people. 7 independent labs in 5 countries.

“Low-intensity resistance training with BFR, similar to high-intensity resistance training, can increase SIRT1 and NO levels”
Effects of low-load blood flow restriction resistance training on Sirtuin-1 and endothelial-related biochemical markers in men with type 2 diabetes: a randomized controlled trialJournal of diabetes and metabolic disorders2026doi:10.1007/s40200-026-01910-x

1 of its findings points the other way.

Humans: replicated by independent labs. Cells, worms or flies and mice: nothing yet.

C, W, M, H: cells, worms or flies, mice, humans. Dark: independent labs found the same change there. Light: one lab or one study. Outline: nothing yet.

Labs are independent when their papers share no last author and no institution.

Against: findings that point the other way from most findings on the same outcome.

  • 7 independent labs in 5 countries
  • 1 finding against
  • Funders: Japan Society for the Promotion of Science and others
  • Human trial8

Studies in people

See all 6 studies of blood flow restriction resistance training in people

6 studies gave blood flow restriction resistance training to people and measured what changed.

What changedDesignPeopleSource

up: Improves handgrip strength

up: Improves verbal learning and delayed recall

Randomized trial8 weeks36 peopleoldest-oldOlder adults; The oldest old; Coexisting sarcopenia and mild cognitive impairmentBMC geriatrics, Nov 3, 2026

up: Increases SIRT1

Randomized trial16 weeks45 peopleMenType 2 diabetesJournal of diabetes and metabolic disorders, Mar 3, 2026

up: Increases neuromuscular response

Randomized trial17 peopleWomenJournal of strength and conditioning research, Feb 12, 2026

no change: Has no effect on knee extensor strengthmean difference -1.87 Nm (95% CI -10.96 to 7.23)

Randomized trial12 weeks35 people60 years and olderOlder adults; Patient cohortsJournal of clinical medicine, Feb 21, 2019

down: Decreases perceived exertion3.1 ± 0.3 vs 4.8 ± 0.4 (1st set), 5.7 ± 0.4 vs 7.3 ± 0.4 (2nd set), 7.5 ± 0.4 vs 8.6 ± 0.5 (3rd set)

down: Decreases lactate4.5 ± 0.4 mmol vs 6.2 ± 0.7 mmol

no change: Has no effect on systolic blood pressure

Randomized trial18 peopleWomen67.0 ± 1.7 yearsOlder adults; elderly hypertensive women, knee extension exerciseClinical physiology and functional imaging, Jun 10, 2016

What did studies of blood flow restriction resistance training find?

15

Studies of blood flow restriction resistance training measured 15 outcomes; the most studied are systolic blood pressure (2 studies), verbal learning and delayed recall (1) and handgrip strength (1).

Systolic blood pressure

upin humans2no changein humans1

2 studies

  1. Blood flow restriction resistance training increases systolic blood pressure in humans (elderly hypertensive women, during rest intervals).

    “SBP, DBP and systemic vascular resistance were higher (P<0·05) and SV and CO were lower (P<0·05) during the rest intervals in the session with BFR.”

    Human trialelderly hypertensive women, during rest intervals3 sets, 10 reps, 20% 1RMfemalesn = 18

    Acute resistance exercise with blood flow restriction in elderly hypertensive women: haemodynamic, rating of perceived exertion and blood lactate

    Clinical physiology and functional imaging

  2. Blood flow restriction resistance training showed no clear effect on systolic blood pressure in humans (elderly hypertensive women, during exercise sets).

    “No statistically significant differences were detected between exercise sessions.”

    Human trialelderly hypertensive women, during exercise sets3 sets, 10 reps, 20% 1RMfemalesn = 18

    Acute resistance exercise with blood flow restriction in elderly hypertensive women: haemodynamic, rating of perceived exertion and blood lactate

    Clinical physiology and functional imaging

  3. Blood flow restriction resistance training increases systolic blood pressure in humans (versus no exercise) (MD 5.30 mmHg; 95% CI 0.48 to 10.12).

    “Acutely, BFR-RT increased systolic blood pressure versus no exercise (MD, 5.30 mmHg; 95% CI, 0.48 to 10.12)”

    Reviewversus no exerciselow-loadacute

    Acute and Chronic Cardiovascular and Neuromuscular Effects of Blood Flow Restriction Resistance Training in Older Adults: A Systematic Review and Meta-Analysis

    Biological research for nursing

More on Systolic blood pressure

Verbal learning and delayed recall

upin humans1

1 study

  1. Blood flow restriction resistance training improves verbal learning and delayed recall in humans (Coexisting sarcopenia and mild cognitive impairment; compared with no exercise).

    “Compared with CT, BFR-RT showed favorable changes in GS, 4 MW, verbal learning, and delayed recall.”

    Human trialCoexisting sarcopenia and mild cognitive impairment; compared with no exerciselow-loadThree times weekly at approximately 30% of estimated one-repetition maximum; 50% of estimated arterial occlusion pressure8 weeks

    Light exercise with blood flow restriction may aid strength and memory

    BMC geriatrics

Handgrip strength

upin humans1

1 study

  1. Blood flow restriction resistance training improves handgrip strength in humans (Coexisting sarcopenia and mild cognitive impairment; compared with no exercise).

    “Compared with CT, BFR-RT showed favorable changes in GS, 4 MW, verbal learning, and delayed recall.”

    Human trialCoexisting sarcopenia and mild cognitive impairment; compared with no exerciselow-loadThree times weekly at approximately 30% of estimated one-repetition maximum; 50% of estimated arterial occlusion pressure8 weeks

    Light exercise with blood flow restriction may aid strength and memory

    BMC geriatrics

Knee-extension one-repetition maximum

upin humans1

1 study

  1. Blood flow restriction resistance training improves knee-extension one-repetition maximum in humans (versus no exercise).

    “Versus no exercise, BFR-RT significantly improved knee-extension, leg-extension, and leg-press 1RM and quadriceps cross-sectional area.”

    Reviewversus no exerciselow-loadchronic

    Acute and Chronic Cardiovascular and Neuromuscular Effects of Blood Flow Restriction Resistance Training in Older Adults: A Systematic Review and Meta-Analysis

    Biological research for nursing

Diastolic blood pressure

upin humans1

1 study

  1. Blood flow restriction resistance training increases diastolic blood pressure in humans (versus conventional resistance training) (MD 5.23 mmHg).

    “increased diastolic blood pressure (MD, 5.23 mmHg) and mean arterial pressure (MD, 5.81 mmHg) versus conventional resistance training”

    Reviewversus conventional resistance traininglow-loadacute

    Acute and Chronic Cardiovascular and Neuromuscular Effects of Blood Flow Restriction Resistance Training in Older Adults: A Systematic Review and Meta-Analysis

    Biological research for nursing

More on Diastolic blood pressure

SIRT1

upin humans1

1 study

  1. Blood flow restriction resistance training increases SIRT1 in humans (type 2 diabetes; compared with control).

    “Low-intensity resistance training with BFR, similar to high-intensity resistance training, can increase SIRT1 and NO levels”

    Human trialtype 2 diabetes; compared with controlusing restrictive cuffsserum20-30% of 1 RM16 weeksmales

    Effects of low-load blood flow restriction resistance training on Sirtuin-1 and endothelial-related biochemical markers in men with type 2 diabetes: a randomized controlled trial

    Journal of diabetes and metabolic disorders

More on SIRT1

Neuromuscular response

upin humans1

1 study

  1. Blood flow restriction resistance training increases neuromuscular response in humans.

    “performing just 1 set of LLBFR to failure was sufficient to maximize acute neuromuscular responses.”

    Human trialsingle set to failureskeletal muscle30% of maximal voluntary isometric contractionfemalesn = 17

    Uniform Neuromuscular Responses Across Varied Blood Flow Restriction Training Strategies

    Journal of strength and conditioning research

Sarcopenia

downin humans1

1 study

  1. Blood flow restriction resistance training protects against sarcopenia in humans.

    “blood-flow-restricted low-load resistance training (20-30% of one repetition maximum (1RM)) has been reported as a sarcopenia countermeasure in older adults”

    Review20-30% of one repetition maximum (1RM)

    Selected Methods of Resistance Training for Prevention and Treatment of Sarcopenia

    Cells

More on Sarcopenia

Knee extensor strength

no changein humans1

1 study

  1. Blood flow restriction resistance training showed no clear effect on knee extensor strength in humans (relative to moderate-intensity resistance training) (mean difference -1.87 Nm (95% CI -10.96 to 7.23)).

    “the mean difference between groups (BFR relative to MIRT) was -1.87 (-10.96, 7.23) Nm”

    Human trialrelative to moderate-intensity resistance training12 weeks

    Blood-Flow Restriction Resistance Exercise for Older Adults with Knee Osteoarthritis: A Pilot Randomized Clinical Trial

    Journal of clinical medicine

Lactate

downin humans1

1 study

  1. Blood flow restriction resistance training decreases lactate in humans (elderly hypertensive women, knee extension exercise) (4.5 ± 0.4 mmol vs 6.2 ± 0.7 mmol).

    “Blood lactate was higher (P<0·05) in the traditional high-intensity resistance exercise (6·2 ± 0·7 mmol) than in the exercise with BFR (4·5 ± 0·4 mmol).”

    Human trialelderly hypertensive women, knee extension exercise3 sets, 10 reps, 20% 1RMfemalesn = 18

    Acute resistance exercise with blood flow restriction in elderly hypertensive women: haemodynamic, rating of perceived exertion and blood lactate

    Clinical physiology and functional imaging

More on Lactate

Perceived exertion

downin humans1

1 study

  1. Blood flow restriction resistance training decreases perceived exertion in humans (elderly hypertensive women, knee extension exercise) (3.1 ± 0.3 vs 4.8 ± 0.4 (1st set), 5.7 ± 0.4 vs 7.3 ± 0.4 (2nd set), 7.5 ± 0.4 vs 8.6 ± 0.5 (3rd set)).

    “perceived exertion was significantly higher (P<0·01) in the 1st (4·8 ± 0·4 versus 3·1 ± 0·3), 2nd (7·3 ± 0·4 versus 5·7 ± 0·4) and 3rd sets”

    Human trialelderly hypertensive women, knee extension exercise3 sets, 10 reps, 20% 1RMfemalesn = 18

    Acute resistance exercise with blood flow restriction in elderly hypertensive women: haemodynamic, rating of perceived exertion and blood lactate

    Clinical physiology and functional imaging

Vascular endothelial growth factor

upin humans1

1 study

  1. Blood flow restriction resistance training increases vascular endothelial growth factor in humans (change within the BFR group after initial resistance training session) (43.3 ± 15.9 to 61.6 ± 19.5 pg/mL).

    “Lac, NE, VEGF and GH increased significantly”

    Human trialchange within the BFR group after initial resistance training session20 % of estimated one-repetition maximumn = 20

    Low-intensity resistance training with blood flow restriction improves vascular endothelial function and peripheral blood circulation in healthy elderly people

    European journal of applied physiology

More on Vascular endothelial growth factor

Von Willebrand factor

downin humans1

1 study

  1. Blood flow restriction resistance training decreases von Willebrand factor in humans (change within the BFR group after 4-week training) (175.7 ± 20.3 to 156.3 ± 38.1 %).

    “VWF decreased significantly from 175.7 ± 20.3 to 156.3 ± 38.1 % in the BFR group (P < 0.05).”

    Human trialchange within the BFR group after 4-week training20 % of estimated one-repetition maximum4 weeksn = 20

    Low-intensity resistance training with blood flow restriction improves vascular endothelial function and peripheral blood circulation in healthy elderly people

    European journal of applied physiology

More on Von Willebrand factor

Foot transcutaneous oxygen pressure

upin humans1

1 study

  1. Blood flow restriction resistance training increases foot transcutaneous oxygen pressure in humans (change within the BFR group after 4-week training) (62.4 ± 5.3 to 68.9 ± 5.8 mmHg).

    “RHI and Foot-tcPO2 increased significantly from 1.8 ± 0.2 and 62.4 ± 5.3 mmHg to 2.1 ± 0.3 and 68.9 ± 5.8 mmHg, respectively, in the BFR group (each P < 0.01).”

    Human trialchange within the BFR group after 4-week trainingfoot20 % of estimated one-repetition maximum4 weeksn = 20

    Low-intensity resistance training with blood flow restriction improves vascular endothelial function and peripheral blood circulation in healthy elderly people

    European journal of applied physiology

More on Foot transcutaneous oxygen pressure

Reactive hyperemia index

upin humans1

1 study

  1. Blood flow restriction resistance training increases reactive hyperemia index in humans (change within the BFR group after 4-week training) (1.8 ± 0.2 to 2.1 ± 0.3).

    “RHI and Foot-tcPO2 increased significantly from 1.8 ± 0.2 and 62.4 ± 5.3 mmHg to 2.1 ± 0.3 and 68.9 ± 5.8 mmHg, respectively, in the BFR group (each P < 0.01).”

    Human trialchange within the BFR group after 4-week training20 % of estimated one-repetition maximum4 weeksn = 20

    Low-intensity resistance training with blood flow restriction improves vascular endothelial function and peripheral blood circulation in healthy elderly people

    European journal of applied physiology

More on Reactive hyperemia index

Latest

Dec 2025: 0Jan 2026: 1Feb 2026: 1Mar 2026: 1Apr 2026: 0May 2026: 0Jun 2026: 0Jul 2026: 0Aug 2026: 0Sep 2026: 0Oct 2026: 1Nov 2026: 15 papers in 12 months
BMC Geriatrics

Light exercise with blood flow restriction may aid strength and memory

An eight-week randomized trial in 36 oldest-old adults found favorable changes versus no exercise, but limited evidence of added benefit over matched light exercise.An eight-week randomized trial in 36 oldest-old adults found favorable changes versus no exercise, but limited evidence of added benefit over matched light exercise.

Randomized trial · 36 peopleInterventions
Paper

See all 12 papers on blood flow restriction resistance training

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