A Practical Guide to the Safe and Effective Use of Blood Flow Restriction During Resistance Training

ABSTRACT The use of blood flow restriction (BFR) during low-load resistance training can be efficacious for load-compromised individuals in a variety of clinical, athletic, and fitness settings. Because of the potential benefits to the use of BFR during resistance training, its safe and effective use is of growing interest for practitioners and BFR enthusiasts. The ischemia and hypoxia imposed by partial BFR contributes to the metabolic stress and motor unit recruitment patterns that lead to favorable adaptations in muscle size and strength. There is also a theoretical increased risk of adverse events above that of resistance training without the use of BFR. Organizations such as the National Strength and Conditioning Association and the American College of Sports Medicine have not published position statements or guidelines on the safe and effective use of BFR during training. This article presents a science and research–based practical guide that informs strength and conditioning practitioners how to modify training variables to mitigate the risks associated with resistance training with BFR. Following science-based recommendations and reducing perceived discomfort can improve tolerance to BFR training and adherence to a BFR training program.