Should I Use My Sauna Before or After Workouts?

You’re pushing through your last set and thinking about that infrared sauna session ahead. But is it better before your workout, after, or should you skip it on training days? The answer depends on your goals and the evidence, so let’s break down what the science actually says.

The Quick Answer

Most people benefit more from a sauna session after a workout. Clinical research generally shows that post-exercise sauna use may enhance recovery. Using the sauna before your workout is best reserved for those training for extreme-heat conditions or when aiming to increase flexibility, but it usually won’t improve typical exercise performance (Ahokas et al., 2023).

What Science Says About Post-Workout Sauna

A 2023 randomized trial examined male basketball players performing resistance training, followed by either passive recovery or a 20-minute infrared sauna session. Participants using the infrared sauna showed better jump performance and reported less muscle soreness 14 hours later (Ahokas EK, et al., 2023. Biology of Sport, 40(3):681-689).

Another investigation compared far infrared and traditional Finnish sauna therapy post training. The study found that far infrared sauna sessions at lower air temperatures (around 95–122°F) produced superior neuromuscular recovery after endurance training when compared to standard Finnish sauna use (Mero A, et al., 2015. SpringerPlus, 4(1):1-7).

This distinction matters. While traditional saunas use high air temperatures, far infrared energy can deliver warmth more deeply and comfortably at moderate air temperatures. Research confirms far infrared can penetrate tissue up to several millimeters; some reports suggest up to 2–3 cm under ideal conditions (Vatansever and Hamblin, 2012), though typical figures tend to be less. This deeper, gentler penetration is what High Tech Health’s patented Ideal Spectrum™ heaters are designed for—they emit only far infrared wavelengths, with testing showing up to 34% more efficiency in warming than some conventional panel heaters (see independent testing documentation).

Why Post-Workout Heat Benefits Recovery

Intense exercise creates minute muscle fiber damage as part of the training process. The body’s recovery response is what makes you stronger, but the speed of that recovery impacts how quickly you can train again. Infrared sauna sessions are linked to several physiological benefits:

Increased blood flow: Passive heat therapy, including sauna use, has been shown to increase blood circulation by up to 30% in some studies (Brunt VE, et al., 2018. Journal of Physiology, 596(9):1915-1926).
Inflammation reduction: Heat exposure stimulates heat shock protein production, accelerating cellular repair and reducing certain inflammation markers.
Waste removal: Improved circulation helps clear lactic acid and other waste products more rapidly.

A study of trained runners found that those who completed regular sauna sessions (about 30 minutes, three times per week, after training) improved time to exhaustion by 32% and reduced 5K race times by nearly 2% over several weeks (Kirby NV, et al., 2021. European Journal of Applied Physiology, 121(2):621-635).

The Problem With Pre-Workout Sauna

While increased muscle flexibility from pre-exercise heat exposure is possible, using the sauna before strength or endurance activity can also elevate your heart rate and core temperature too early, potentially making the workout more fatiguing. Most research suggests that unless you are specifically heat-acclimating for hot-weather competition, pre-workout sauna could impair rather than enhance your performance (Scoon GS, et al., 2007. Journal of Science and Medicine in Sport, 10(4):259-262).

There is evidence that stacking intense exercise with immediate sauna exposure may introduce additional stress that delays recovery if repeated too close together. Results may also differ by athlete population, intensity of exercise, and amount of time for recovery between sessions.

How to Use Your High Tech Health Sauna for Recovery

Research supports 15–20 minute infrared sauna sessions at moderate temperatures (110–140°F), three to four times per week, after exercise. Beginners may want to start with 10 minutes at a lower temperature and work up as tolerated. The Transcend Smart Sauna system from High Tech Health includes automated acclimation features to help you adjust session duration and temperature appropriately.

Wait at least 10–15 minutes after exercising before entering the sauna to let your heart rate and core temperature decrease slightly. Hydration is critical—drink water before, during, and after both exercise and sauna use. Some heat/sauna studies even suggest that dehydration can wipe out recovery benefits (Casa DJ, et al., 2000. Journal of Athletic Training, 35(2):212-224).

Always listen to your body—if you feel lightheaded or unwell, leave the session and recover in a cool place.

Why High Tech Health Saunas Work for Athletes

Unlike conventional panel saunas, High Tech Health utilizes our own patented heater technology, reducing both electrical and magnetic EMF exposure—a growing concern for health-conscious users. High levels of EMFs may negatively impact antioxidant status and recovery, but published research on this is ongoing; our levels are among the lowest measured by third-party testers.

Fresh air is also prioritized—our active ventilation design ensures carbon dioxide doesn’t accumulate, keeping you more comfortable and focused on recovery.

Independent calorimetric testing demonstrates our heaters warm water 34% faster than typical panels, and the same efficient heat transfer applies to your sauna experience.

Real-World Sauna Protocols

Dr. Rhonda Patrick, who has reviewed sauna benefits at length (Patrick RP, Johnson TL. 2021. Experimental Gerontology, 154:111509), often describes integrating cardio and sauna as part of her personal protocol. Most published research supporting performance and recovery benefits, however, has used protocols involving 15–20 minutes at 110–140°F, three to four times per week. This approach closely matches the capabilities and settings of High Tech Health’s products.

A recent review in Frontiers in Sports Science found regular infrared sauna use can improve recovery markers such as muscle soreness and perceived readiness, even for everyday fitness enthusiasts—not just elite athletes (Frontiers in Sports Science, 2023, Review on infrared sauna and exercise recovery).

When to Skip the Sauna

Avoid sauna use if training twice in one day with little recovery time, as the added heat stress can slow recovery.
Postpone sauna sessions if you’re dehydrated, ill, or physically exhausted.
Sauna should complement, not replace, your cool-down, stretching, and sleep routines.

The Bottom Line

The evidence consistently supports post-workout sauna sessions for recovery: less muscle soreness, quicker readiness, and better training consistency. Typical protocols involve 15–20 minutes at moderate temperatures, several times per week—exactly what High Tech Health saunas excel at based on design and internal testing. Over 100 studies of far infrared sauna therapy have used this approach (as summarized in reviews such as Vatansever and Hamblin, 2012. Photonics & Lasers in Medicine, 1:255-266).

Want to learn more about how infrared saunas support muscle and joint recovery? Check our latest resources and research on our website.

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