Could blood flow restriction training be one of the most powerful longevity tools for women over 40?
In this episode, I sit down with Ashley Selman, a strength coach with more than 30 years of experience and creator of Seli Strength, to explore blood flow restriction training, or BFR. This low-impact technique creates a muscle-building stimulus using much lighter weights.
In This Episode
00:00 Introduction
01:55 How Ashley became a strength coach after competing as a national-level athlete
03:27 Why proper form and muscle recruitment matter for results and injury prevention
05:27 How pregnancy, childbirth, and everyday movement patterns can leave muscles underactive
06:13 Ashley’s journey through early menopause and hip replacement at 43
08:06 Losing muscle and experiencing repeated injuries despite doing everything “right”
09:41 Why women need strength training in midlife, and why “just lift heavy” can be incomplete advice
11:26 The science-backed alternative to heavy lifting that changed Ashley’s training
12:02 What blood flow restriction training is and why the name can sound intimidating
14:04 Why muscle supports longevity, metabolism, blood sugar, bones, and brain health
15:29 How BFR uses lighter weights to recruit muscle fibers that become harder to activate with age
18:22 Lactate, muscle fatigue, and the hormonal response to BFR training
19:24 How long BFR workouts need to be
21:34 How frequently Ashley recommends BFR training
23:39 Why women need brief intensity alongside walking, mobility, and lighter movement
25:35 Where BFR bands are placed and how they affect the body
26:27 BFR training and human growth hormone
29:03 Why workouts and protein remain the foundation before supplements
30:39 How Ashley adjusts BFR for women with lower recovery capacity
33:22 Why soreness and exhaustion are not required for an effective workout
35:05 Why proper instruction and coaching matter when beginning BFR
37:59 Protein and workout nutrition for supporting muscle growth
39:57 Creatine for muscle, recovery, and healthy aging
41:40 How Ashley incorporates BFR alongside other forms of strength training
Connect with Ashley Selman
FREE Workout Plan for Women over 45 - 4-page PDF - https://www.selistrength.com/free-workout-plan-signup
Seli Strength Instagram: @selistrength
Website: https://www.selistrength.com
Use BRIA50 for $50 off of BFR bands and $100 off of BFR Bands and Workouts together
YouTube: Seli Strength
Connect with Bria
Instagram: @theperiodwhisperer
Website: https://theperiodwhisperer.com
Ready to lose weight without punishing your changing body?
Let’s start with the foundations. Join me for Lose Weight Smarter in 7 Days, a free challenge for midlife women who want to begin building the foundations for sustainable weight loss without heavy workouts or extreme dieting.
Join Lose Weight Smarter in 7 Days here:
https://docs.google.com/document/d/1UM4d2bFxPo_1gJcjmPYnjOyHzGLgcgKUtDDQHlN9fgQ/edit?usp=sharing
Blood flow restriction training is not appropriate for everyone. Consult a qualified healthcare or fitness professional before beginning, particularly if you have cardiovascular or vascular conditions, clotting concerns, uncontrolled blood pressure, recent surgery, pregnancy, or another relevant medical condition.
