Hailey Bieber’s Secret Weapon: Are Blood Flow Restriction Bands the Ultimate Game-Changer or Just Hype?
Ever felt like your workout gear could use a little extra pizzazz—something that screams “next-level” but without the heavy lifting? Well, say hello to blood flow restriction (BFR) bands, the latest game-changer quietly endorsed by none other than Hailey Bieber herself. Remember when HIIT was all the rage and then Pilates literally took over our lives? Yep, the fitness pendulum loves to swing, and now it’s buzzing around these sleek little bands that promise big muscle gains without the usual joint drama. Intrigued? Wondering if restricting blood flow sounds more like a medical procedure than a fitness hack? Stick with me—this might just be your new secret weapon for training smarter, not harder.
3 min readThe fitness world is ever-changing. There was a time when intense HIIT classes were the workout du jour. Then the pendulum swung the other way, and gentle forms of toning, like Pilates and Lagree, soared in popularity. Now, the guiding light of fitness trends, Hailey Bieber, just quietly declared the next trend: blood flow restriction (BFR) bands.
After recently proclaiming that Pilates is “out,” Bieber posted a mirror selfie of herself in her gym uniform, sporting two exercise accessories: a weighted vest, which has gained popularity for helping build full-body strength, and blood flow restriction bands worn around her thighs. Celebrities tout a lot of fitness accessories (including weighted vests and other wearables like ankle weights), but it’s not often we see one wearing blood flow restriction bands.
If you’re wondering what a blood flow restriction band is, it’s pretty much what it sounds like. Molly Gearin, a physical therapist and doctor of physical therapy at Anchor Wellness and WAVE Physical Therapy & Pilates, says blood flow restriction bands use a mechanism similar to the blood pressure cuffs placed around your biceps during a doctor’s appointment. “BFR bands are placed around an arm or leg and temporarily limit blood flow to that extremity,” she explains. The limited blood flow creates a low-oxygen state that forces the muscles to work harder, without adding heavier external weights. “It mimics the effects of heavier resistance training while utilizing only 20 to 40 percent of one’s repetition maximum,” she adds. “Think of it like training at high altitude with less oxygen.”
Louis Chandler, the director of fitness at Alo Wellness Club, tells Bazaar the apparatus is designed to help build strength and muscle while using much lighter weights than normal. “I use them with light weights and high reps, usually for accessory exercises or at the end of a workout to get more out of the session without lifting heavy,” he adds.
While Bieber showed the BFR bands around her upper thighs and below her glutes, which is a way to amplify her lower-body fitness routine, they can also be used around the upper-arm area. “They’re great for anyone wanting to build muscle with less joint stress, especially if you’re recovering from an injury or looking to add more training volume,” Chandler adds. “When used correctly, they’re a great way to train smarter while reducing stress on your joints.”
The best part: You don’t have to overhaul your exercise routine—your regular upper- and lower-body exercises are easy to perform, even with BFR bands. Plus, they’re beginner-friendly, as you can use them with lighter weights and still get an effective workout. Gearin says BFR bands are used in her physical therapy practice for rehabilitation. “Therapy clinics frequently use them for postoperative patients or those who cannot tolerate heavy resistance.”
However, there are limitations to the bands and who can use them. “If you have circulation issues, vascular disease, a history of blood clots, uncontrolled high blood pressure, or you’re pregnant, check with your doctor first,” Chandler warns. Plus, if you have any unhealed incisions after surgeries, open wounds, or infections, Gearin says to steer clear of the device. However, “most cuffs have a time limit for how long blood flow can be occluded,” Gearin says. Make sure to read the instructions before using the bands. While it may be tempting to wrap the bands as tight as possible, Chandler says to avoid doing so. “They should feel snug, not painful,” he says.
There are many fitness trends that can be fads or fleeting TikTok trends, but BFR bands have been proven effective workout tools. “They’re backed by solid research and can be a great tool when used properly,” Chandler says. “They’re not magic, but they’re far from a gimmick.”
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