What is BFR training?

Imagine being able to build strength - without having to
lift heavy.

That’s the power of blood flow restriction (BFR)
training.

You can build muscle, increase strength, and improve
endurance using light weights or even bodyweight
exercises, making it ideal for anyone who wants to train
smarter, not harder.

The Science

Restrict Blood Flow

Intense Exercise

Muscle Growth

The game-changing science 

behind blood flow restriction
training

BFR training uses special cuffs that gently restrict blood flow to your muscles, reducing oxygen levels and making them work harder—even with lighter weights or simple exercises.

This tricks your body into thinking it’s doing intense exercise. By limiting blood flow out (while allowing some in), BFR also creates a build-up of lactate, which triggers muscle growth and strength adaptations—without the need for heavy lifting.

Perfect for anyone who wants to
maximize results with minimal load.

BFR training and BFR therapy are especially
beneficial if you’re: 

Looking to improve endurance
without putting stress on your body

Recovering from an injury
and need a low impact way to
building strenght

An athlete wanting to push your
limits and enhance performance

Transform your workout 

routine in just 5-20 minutes

BFR training is versatile and can fit into almost any workout. The best part? You can see results in under 20
minutes per session. Here’s how to add it to your routine:

Strength Training

Use BFR cuffs during exercises like squats, lunges, or bicep curls with just 20-30% of your usual weight. Even in shorter sessions, BFR pushes your muscles to work harder, delivering the benefits of heavy lifting without the strain.


Cardio workouts

Add BFR to activities like walking or cycling to boost endurance and muscle tone without increasing intensity. A quick 20-minute walk with BFR can have the same effect as a high-intensity workout.


Recovery

BFR is great for post-workout recovery, helping to flush out muscle soreness and speed up healing. A passive 25-minute session can leave you feeling refreshed and ready for your next workout.

When used correctly, BFR training is safe for most people

However, like any training technique, there are potential side effects, including:

  • Temporary numbness or tingling
  • Muscle soreness after a session
  • Mild discomfort or tightness during the workout

These side effects are usually short-term and resolve quickly. It’s important to ensure you’re using the right equipment and not over-restricting blood flow. Lower cost alternatives like elastic bands or straps can be dangerous, as they don’t allow for controlled pressure. That’s why we recommend using professional-grade BFR cuffs like SmartCuffs® that are designed for accuracy and safety.

Who should avoid BFR training?

Although BFR training is generally safe, it may not be suitable for everyone. If you have any of the following conditions, you should consult with a healthcare
provider before trying BFR:

  • Circulatory problems
  • Obesity
  • Diabetes
  • Arterial calcification
  • Sickle cell trait
  • Severe hypertension or renal compromise
  • Extremity with dialysis access
  • Acidosis
  • Open fracture
  • Increased intracranial pressure vascular grafts
  • Medications known to increase clotting risks
  • Venous thromboembolism
  • Peripheral vascular compromise
  • Sickle cell anemia 
  • Extremity infection
  • Lymphadenectomy
  • Cancer or tumor