Photobiomodulation and Blood Flow Restriction: A Smarter Way to Build Strength

Published: April 29, 2025

 

Struggling to stay strong and active without overloading your joints? You’re not alone. Whether you're dealing with injury, aging, fatigue, or the long, dark winters in Norway, traditional high-load strength training can feel out of reach.

But what if you could trigger muscle growth, improve recovery, and support long-term performance—all without lifting heavy?

That’s exactly what researchers have started to uncover by combining two powerful tools: photobiomodulation (PBM), also known as red light therapy, and blood flow restriction (BFR) training.

What Happens When You Combine PBM with BFR?

A 2025 clinical trial set out to answer this. Researchers divided 45 untrained men into four groups:

• PBM + BFR
• Placebo + BFR
• PBM + high-load strength training
• Placebo + high-load strength training

Each group trained elbow flexors twice per week for 8 weeks, followed by 4 weeks of detraining. The PBM was applied to the muscles before each session. Results showed that the PBM + BFR group saw greater strength gains and improved recovery compared to all other groups. Even during the detraining phase, they retained much of their strength.

Unlike high-load training, which elevated oxidative stress markers, the PBM + BFR combination supported performance without excess fatigue or cellular damage. That’s key for anyone who needs to train smarter, not harder.

Explore our portable red light therapy torches for targeted PBM before BFR training.

Why It Matters for You

If you can’t—or simply don’t want to—lift heavy, PBM and BFR together offer a new pathway. You can:

• Build muscle with light loads
• Support joint health
• Recover faster
• Minimize muscle damage

This approach is ideal for:

• Older adults wanting to stay strong
• Injured athletes rehabbing safely
• Biohackers optimizing with minimal strain
• Anyone looking to maintain strength during Norway’s long winters

Support your recovery with red light therapy panels for full-body benefits.

Backed by More Than One Study

This isn’t just one-off data. There’s growing evidence that red and near-infrared light therapy supports performance:

• A meta-analysis showed that applying PBM before workouts improved strength, endurance, and reduced fatigue.
• A 2020 study found faster recovery and less soreness after eccentric leg workouts when PBM was used beforehand.
• Another trial revealed greater muscle growth and strength gains when PBM was combined with resistance training.

Learn more about PBM benefits in my Norwegian blog post on optimal timing for red light therapy.

What You Can Do Now

If you're living in Norway and struggling to stay active or keep muscle mass—especially through the darker months—this combo is worth serious consideration.

Using red light therapy at home, before low-load BFR training, can help you:

• Maximize training without burnout
• Stay consistent during winter
• Support long-term health and strength

It’s not about pushing harder. It’s about supporting your biology.

Discover the portable and specialist devices to start your PBM journey, or try my blue light blocking glasses to enhance recovery throughout the year in Norway. For personalized advice, contact us at +47 95147478.

Written by: Dominic Lamb

Website: www.lighttherapy.no

English blog: lighttherapy.no/blogs/english

Norwegian blog: lighttherapy.no/blogs/norsk-translated