When men do light weightlifting with restricted blood flow, their muscles grow a decent amount, but women's muscles barely grow from the same workout, showing it works differently for each sex.

When people do light weightlifting with restricted blood flow, their slow-twitch muscles can grow as much or more than their fast-twitch muscles, which is different from heavy lifting where fast-twitch muscles usually grow more.

When adults do light weight training with restricted blood flow, their slow-twitch muscles grow as much or more than their fast-twitch muscles, which is different from heavy weight training where fast-twitch muscles usually grow more.

When people do light weight training with restricted blood flow very often (at least 5 days a week), their slow-twitch muscle fibers grow bigger faster. Some less frequent training also helps, but not as much.

After doing heavy weight training, if women who’ve never trained before use a tight band around their arm afterward, their arm muscles don’t get any thicker—but men’s muscles still grow normally.

For people new to strength training, lifting light weights with restricted blood flow works just as well as lifting heavy weights for building muscle size over 6 weeks.