If you can't lift heavy weights because of an injury or illness, doing light weight exercises while squeezing your limbs tight might still help you get stronger — and that could be a good option for people in rehab.

Doing light workouts with restricted blood flow might be just as good as heavy lifting for building strength — but easier on your joints and muscles, especially if you're recovering or not very strong.

If you lift heavy weights with a special band that cuts off some blood flow, it doesn’t make your muscles stronger or bigger than just lifting heavy weights alone—even though your muscles feel more burned.

Some people grow more muscle with regular heavy lifting, others grow just as much or more with heavy lifting plus blood flow restriction — there’s no one-size-fits-all answer.

If young women do light weightlifting while wearing special bands that squeeze their arms or legs, they can get stronger and their muscles can grow bigger in just four weeks—without lifting heavy weights at all.

Some people grow more muscle with regular heavy lifting, others grow just as much or more when they add blood flow restriction — there’s no one-size-fits-all answer.