Want to build muscle and avoid injury at all costs? Blood flow restriction (BFR) training is a powerful, yet low-impact method that helps build strength, muscle, and bone density without the risks associated with heavy lifting.
Professional trainer and former athlete Ashley Selman joins us to explain how this tool is especially beneficial for women over 40, as it helps to combat muscle loss and maintain independence. She dives into real-world examples, including how BFR helped her regain strength after hip surgery, and why it’s quickly becoming her go-to training tool for clients. Listeners will gain practical strategies for incorporating BFR into their routines to achieve better results with less stress on the body.
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Key Quotes:
“Blood flow restriction training helps you build muscle, boost growth hormone, and stay strong without trashing your joints.”
“I tell my clients BFR is the closest thing to a miracle tool for fitness, especially for aging bodies.”
“In just four months, one client who struggled to lose weight for years lost 22 pounds using BFR.”
Connect With Ashley Selman
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Ashley Selman is Transforming Fitness for Women Over 50
Maintaining strength and muscle as we age can be a significant challenge, but trainer Ashley Selman is offering a breakthrough approach with blood flow restriction (BFR) training. On the latest episode of SuperAge, Selman shared how this training technique can change the way people—especially women over 50—exercise, as it provides all the benefits of heavy lifting without the physical toll.
What is BFR?
BFR, or blood flow restriction training, involves wearing bands on your upper arms or legs while exercising. These bands restrict blood flow, forcing your muscles to work harder, and triggering the release of growth hormones. The result? Increased strength, improved muscle tone, and better bone density—all from lighter-weight workouts.
Why It Matters for Women Over 50
One of the most common challenges women face as they age is the loss of muscle mass, strength, and bone density, particularly after menopause. According to Selman, BFR offers a practical solution that allows women to regain strength without the need to lift heavy weights, which can often cause joint pain. Selman highlights the effectiveness of BFR for post-menopausal women: “It’s a game changer for women losing muscle and bone after 40. You get the benefits of heavy lifting without risking injury.”
Real-Life Results
Selman’s clients have seen dramatic changes, from rapid muscle gains to significant weight loss. One of her standout stories is about a client who struggled with weight gain due to menopause and hormone therapy. After four months of using BFR, she lost 22 pounds and improved her overall health. These results make BFR not just another fitness trend, but a science-backed method with proven benefits.
What You Can Expect
The beauty of BFR is that it allows for quicker results with shorter, more manageable workouts. Most sessions last under 20 minutes, making it a perfect fit for busy lifestyles. Whether you’re looking to rebuild strength after an injury or improve endurance, BFR offers a low-impact, high-reward solution that is safe for long-term use.
By integrating BFR into their routines, listeners can expect to maintain or even increase muscle mass and bone strength, ensuring healthier, more active aging.
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The ideas expressed here are solely the opinions of the author and are not researched or verified by AGEIST LLC, or anyone associated with AGEIST LLC. This material should not be construed as medical advice or recommendation, it is for informational use only. We encourage all readers to discuss with your qualified practitioners the relevance of the application of any of these ideas to your life. The recommendations contained herein are not intended to diagnose, treat, cure or prevent any disease. You should always consult your physician or other qualified health provider before starting any new treatment or stopping any treatment that has been prescribed for you by your physician or other qualified health provider. Please call your doctor or 911 immediately if you think you may have a medical or psychiatric emergency.
AUTHOR
That was awesome. I am excited to look further into this and try it! I’m 56 and struggling to get results after “struggling” with heavy weights. Thank you.