Ellefsen S, Hammarström D, Strand TA, Zacharoff E, Whist JE, Rauk I, Nygaard H, Vegge G, Hanestadhaugen M, Wernbom M, Cumming KT, Rønning R, Raastad T, Rønnestad BR.
Think you need to lift heavy to get stronger? A groundbreaking study in the American Journal of Regulatory, Integrative and Comparative Physiology reveals that women can achieve similar results with much lighter weights.
The Big Picture: Researchers compared two training approaches over 12 weeks:
Blood flow restriction at 30% max weight
Traditional heavy lifting at 6-10 rep max The results? Both methods delivered remarkably similar benefits.
Key Findings:
Strength and Size Gains:
Similar 1RM strength improvements
Comparable muscle growth in lower quad
BFR showed less growth in upper thigh
Biological Responses:
Equal growth hormone increases
Similar muscle fiber type changes
Identical gene expression patterns
Individual Differences:
Better results in type 2 fiber dominant individuals
New gene (Syndecan-4) increased 4-fold
Upper leg differences likely due to cuff placement
What This Means for Practice: These findings suggest:
Women can achieve full benefits with lighter weights
Type 2 fiber composition predicts better results
Cuff placement matters for overall results
The Bottom Line: For women starting strength training, BFR offers a lighter, equally effective alternative to heavy lifting, particularly beneficial for those who can't or prefer not to lift heavy weights.
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