Key takeaway: Blood flow restriction (BFR) training uses inflatable bands to slow the blood leaving a working muscle, which fatigues oxygen-dependent type 1 fibers early and forces the stronger type 2 fibers to engage at loads as light as five pounds. The result is the muscle-building signal of heavy lifting without the joint load (in sessions capped at 20 minutes).
High stimulus, low stress: how five pounds can build muscle
Ashley Selman has been a strength coach for more than 30 years, spanning from Stanford, the University of Oregon, and elite athletes to now women in midlife. She joined us for a Studio Session on blood flow restriction training, the method that changed how she trains everyone she works with, including herself.
Ashley came to BFR through a hip broken in childhood that led to a replacement at 43, which was the same year she went into menopause. "I was in my mid-forties just feeling like kind of a fraud, honestly, because here I am an expert in strength training and fitness and longevity, and I feel like I'm falling apart. If I try to lift heavy, I feel horrible. My knee hurts, my back hurts. And if I don't lift heavy, I'm losing my muscle, and I feel weak. It felt like a truly catch-22, lose-lose proposition."
The name “Blood Flow Restriction” is a misnomer, though as the bands don't stop blood flow, they slow the blood exiting the muscle, Ashley says.
"Think about it like you're training at altitude with less oxygen."
Type 1 fibers run only on oxygen, so they fatigue and drop out early. Type 2 fibers (the strong ones we're trying to reach) run on glucose and are unaffected. "So now they can get involved at the five pound weight that they never would have gotten involved in before," Ashley adds.
The practical shape of this mode
You use roughly half the weight you'd normally opt for, doing about 30 reps in the first set, then 15 to 25 in the next two to four for twenty minutes, maximum. If you push past that, Ashley says that your HRV will tank and your cortisol will go up, which is the opposite of the point. And it doesn't have to replace lifting. Many clients at Ashley’s gym do both.
Ashley also ran a live demo of how to size and inflate the bands, walked through who shouldn't start BFR without talking to a doctor first, and named the three things most people notice in the first few weeks.
Note: You must be a member of the Livelong Women’s Circle™ to view this replay. If you aren’t a member of the Livelong Women’s Circle yet, you can sign up for a free account here. Replays will be available for 7 days from today to general Circle members. Inner Circle members have forever access to all Studio Session replays.
Want to actually try it? Ashley and Seli Strength are offering our community $100 off a set of BFR bands. Use code LIVELONG at selistrength.com/shop. Her 30-day intro program, which walks you through how to start safely, is free.
Join us for an upcoming Studio Session
📍 You Know More Than You Think: Turning Your Experience Into an Idea Worth Sharing: Thursday, September 3, 8:30am PT/11:30am ET, with Jess Ekstrom
📍 Chronic Disease Isn't Inevitable: What Root-Cause Medicine Can Actually Do: Wednesday, September 9, 11:00am PT/2:00pm ET, with Dr. Robin Berzin
📍 The Truth About Aging With Clarity, Dignity, and Purpose: Wednesday, September 16, 8:00am PT/11:00am ET, with Dr. Rosanne Leipzig
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The information provided about wellness and health is for general informational and educational purposes only. We are not licensed medical professionals, and the content here should not be considered medical advice. Talk to a doctor before trying any of these suggestions.
