Eps 444: Build Muscle After 40 Without Heavy Weights or Painful Workouts with Ashley Selman
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
Seli Strength Instagram: @selistrength
Website: https://www.selistrength.com
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.
During our seven days together, we’ll focus on supportive food and protein, simple movement, sleep, stress, recovery, and the daily habits that help you begin working with your midlife body instead of constantly fighting against it.
The free challenge begins August 22 inside our Skool community. Enrollment closes August 21 at 11:59 PM.
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.
