--- title: "Evidence: low-load occlusion training" description: "Low-load resistance training and walking combined with blood flow restriction effectively increase muscle mass and strength in older adults, with similar…" url: "https://magellanlongevity.com/study/s173.md" canonical: "https://magellanlongevity.com/study/s173.html" html: "https://magellanlongevity.com/study/s173.html" type: "study" study_key: "s173" journal: "Sports Med" year: 2019 pmid: "30306467" doi: "10.1007/s40279-018-0994-1" citations: 1 updated: 2026-09-02 author: "Gabriel Radu, DO" author_credentials: "Physiatrist (PM&R). NY medical license 275110. NPI 1376861765." publisher: "Magellan Longevity" content_format: "markdown" --- # Evidence: low-load occlusion training [Home](https://magellanlongevity.com/) › [Research map](https://magellanlongevity.com/longevity-research-map.html) › Evidence: low-load occlusion training **HTML version:** https://magellanlongevity.com/study/s173.html · **In the Magellan app:** https://magellanlongevity.com/#/study/s173 ## Citation | Field | Value | | --- | --- | | Journal | Sports Med | | Year | 2019 | | PMID | [30306467](https://pubmed.ncbi.nlm.nih.gov/30306467/) | | DOI | [10.1007/s40279-018-0994-1](https://doi.org/10.1007/s40279-018-0994-1) | | Study key | s173 | ## Takeaway Low-load resistance training and walking combined with blood flow restriction effectively increase muscle mass and strength in older adults, with similar hypertrophy but lower strength gains compared to high-load training. ## The question How does low-load blood flow restriction (LL-BFR) training influence muscle mass and strength in older adults compared to conventional resistance training, and what is the effectiveness of walking with and without BFR? ## Hypothesis The study aims to quantitatively identify the effects of LL-BFR training on muscle mass and strength in older individuals. ## Methods A PRISMA-compliant systematic review and meta-analysis was conducted. Electronic databases (PubMed, Web of Science, Scopus, CINAHL, SPORTDiscus, CENTRAL) were searched until June 1, 2018. A random-effects meta-analysis with inverse variance weighting was performed on 11 included studies with a total of 238 participants. ## Results Adding BFR to low-load training and walking significantly improved muscular strength, with pooled effect sizes of 2.16 and 3.09, respectively. Muscle mass also increased when comparing walking with and without BFR (ES 1.82). Compared to high-load training, LL-BFR promoted similar muscle hypertrophy (ES 0.21) but resulted in lower strength gains (ES -0.42). ## Conclusion LL-BFR and walking with BFR are effective interventions for stimulating muscle hypertrophy and strength gains in older populations. ## Limitations The BFR literature is still scarce regarding potential moderator variables such as sex, cuff pressure, or training volume/frequency, indicating a need for further research. ## Verbatim from the abstract > blood flow restriction training improves muscular strength and hypertrophy in older individuals ## Effect Sizes of BFR Training on Muscle Outcomes | Measure | Effect Size (ES) | | --- | --- | | LL Training + BFR (Strength) | 2.16 | | Walking + BFR (Strength) | 3.09 | | Walking + BFR (Muscle Mass) | 1.82 | | LL-BFR vs High-Load (Hypertrophy) | 0.21 | | LL-BFR vs High-Load (Strength) | -0.42 | *Effect sizes (ES) for various comparisons of low-load blood flow restriction (LL-BFR) training and walking with BFR on muscle strength and hypertrophy in older adults.* ## Where this study is used on Magellan This paper is one of the citations behind the evidence grade on the pages below. Grades are assigned from the published research and are independent of affiliate commissions. | Compound or device | Evidence grade | Graded pages | | --- | --- | --- | | Blood Flow Restriction Cuffs | Moderate evidence | [Blood Flow Restriction Cuffs](https://magellanlongevity.com/p/173.md) | ## Reference 1. **Evidence: low-load occlusion training** Sports Med 2019 · [PMID 30306467](https://pubmed.ncbi.nlm.nih.gov/30306467/) · [DOI 10.1007/s40279-018-0994-1](https://doi.org/10.1007/s40279-018-0994-1) > blood flow restriction training improves muscular strength and hypertrophy in older individuals ## Structured data ```json {"@context":"https://schema.org","@graph":[{"@type":"MedicalWebPage","@id":"https://magellanlongevity.com/study/s173.html#page","url":"https://magellanlongevity.com/study/s173.html","name":"Evidence: low-load occlusion training","description":"Low-load resistance training and walking combined with blood flow restriction effectively increase muscle mass and strength in older adults, with similar…","inLanguage":"en","isPartOf":{"@type":"WebSite","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"author":{"@type":"Person","name":"Gabriel Radu, DO","jobTitle":"Physiatrist (PM&R)","identifier":[{"@type":"PropertyValue","name":"NPI","value":"1376861765"},{"@type":"PropertyValue","name":"NY medical license","value":"275110"}]},"publisher":{"@type":"Organization","name":"Magellan Longevity","url":"https://magellanlongevity.com/"},"encoding":{"@type":"MediaObject","encodingFormat":"text/markdown","contentUrl":"https://magellanlongevity.com/study/s173.md"},"dateModified":"2026-09-02"},{"@type":"BreadcrumbList","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https://magellanlongevity.com/"},{"@type":"ListItem","position":2,"name":"Research map","item":"https://magellanlongevity.com/longevity-research-map.html"},{"@type":"ListItem","position":3,"name":"Evidence: low-load occlusion training","item":"https://magellanlongevity.com/study/s173.html"}]},{"@type":"ScholarlyArticle","@id":"https://magellanlongevity.com/study/s173.html#study","name":"Evidence: low-load occlusion training","headline":"Evidence: low-load occlusion training","datePublished":"2019","isPartOf":{"@type":"Periodical","name":"Sports Med"},"identifier":"PMID:30306467","url":"https://pubmed.ncbi.nlm.nih.gov/30306467/","sameAs":"https://doi.org/10.1007/s40279-018-0994-1","abstract":"Low-load resistance training and walking combined with blood flow restriction effectively increase muscle mass and strength in older adults, with similar hypertrophy but lower strength gains compared to high-load training."}]} ``` ## Related on Magellan Longevity - [Blood Flow Restriction Cuffs](https://magellanlongevity.com/p/173.md) — product graded on this and related evidence - [Resistance training with blood flow restriction on muscle strength and hypertrophy in…](https://magellanlongevity.com/study/d34758045.md) - [Muscle Strength and Mass Adaptations Between High-Load and Low-Load Resistance Training…](https://magellanlongevity.com/study/d29043659.md) - [Longevity research map](https://magellanlongevity.com/longevity-research-map.html) - [Evidence-based longevity supplements](https://magellanlongevity.com/longevity-supplements.md) ## Scope and disclosures Educational information, not medical advice. Nothing here is intended to diagnose, treat, cure, or prevent any disease. Talk to your physician before starting any supplement or device, especially if you are pregnant, nursing, or taking medication. Editorial firewall: evidence grades are assigned from the published research and are independent of any affiliate commission. As an Amazon Associate, Magellan Longevity earns from qualifying purchases. Reviewed for accuracy by a board-certified physician (DO).