As wellness trends surface and sink just as quickly as last week’s weather, it is important to closely examine any new protocols that survive the whirlwind of a social media fad. Sauna use as an ancient practice has stood the test of time and will be a part of human culture long after ‘bio-hacking’ fades into oblivion just as it was long before the printing press. When there exists a health practice as well grounded in science as sauna therapy there is likely to be a host of conversation and debate surrounding the most minute details of this treatment.
There has been significant conversation between experts and amateurs about what type of sauna to use, if any at all, after weight bearing exercise. This conversation was sparked by recent research that found using a traditional sauna directly after a workout may enhance muscular dystrophy, rather than improving muscular growth. Gratefully, there are researchers who value the importance of heat therapy and its role in exercise recovery. So, to shine a light on a greater truth about saunas and exercise recovery, it is best to turn to the well researched, peer reviewed, and published data.
In March of 2025 a paper titled ‘Effects of repeated use of post-exercise infrared sauna on neuromuscular performance and muscle hypertrophy’ (1) published in Frontiers journal explored the comparison between the use of an infrared sauna and a traditional sauna after weight bearing exercise. A careful examination into this research will help put to bed the myths and misconceptions about what type of sauna to use after exercise to improve specific physical goals.
Find out the details of how the experiment was conducted on human subjects, what the findings were, and how you can begin to incorporate these conclusions into your workout routine for maximum gains.
Traditional Saunas May Decrease Next Day Performance
It may seem silly that there is so much discussion surrounding the differences between infrared sauna and traditional sauna use. But as individuals attempt to navigate the world of health, there are so many competing voices. Unfortunately, many of these voices come from individuals who have financial investment into one particular type of sauna over the other and may not represent the entire truth.
The ultimate truth about using heat therapy is much more nuanced than a fast catch phrase found in mainstream media. The reality is that depending on an individual’s personal health goals, the type of sauna, how long they use their sauna, and when they use it will vary dramatically.
If an individual is specifically interested in high performance activity the data shows that it is probably better to skip the traditional sauna in favor of an infrared sauna. If high performance the next day is not your goal, then using a traditional sauna is fine.
In a recent 2025 publication titled ‘Effects of repeated use of post-exercise infrared sauna on neuromuscular performance and muscle hypertrophy’ (1) the authors write about the potential detrimental effects that traditional sauna use may have on high performance when they write this.
“…traditional sauna bathing might be detrimental to next-day maximal physical performance. These detrimental effects have not been reported when post-exercise infrared sauna (IRS) has been used; on the contrary, post-exercise IRS has been shown to improve recovery of jump performance.” (1)
This statement regarding infrared saunas as a more favorable post-workout recovery method than traditional saunas is poignant. If you are an athlete and need to be at your best for race day, a tournament, or a fight, it appears that it is best to forego the traditional sauna and seek out an infrared sauna.
It is important to note that traditional saunas still have huge merit for ongoing health needs. Research surrounding high performance is quite a different field than looking to improve overall health, or in the treatment of specific diseases. It is also true that there are so many overlapping benefits between an infrared sauna and a traditional sauna that it may be worth just using an infrared sauna, especially if you are an athlete.
If you are committed to traditional sauna use, then by all means continue with this protocol. However, if you need to perform at your best on a particular occasion then consider avoiding the traditional sauna on that particular day, or the day before.
So, how were scientists able to arrive at this conclusion about infrared saunas being a better preparatory tool for high performance physical activities than traditional saunas?
The Research, the Method, and Data Based Evidence in Support of Infrared Sauna Use For High Performance Athletes
When the entire internet community seems to be in a heated debate about traditional saunas versus infrared saunas for post-work recovery it is important to closely examine the source for much of these conversations. A team of nordic scientists conducted research on female athletes to find out which style of sauna was more effective for post-work recovery. It is not that often that human subjects are able to be used for this style of research which lends greater credibility to this particular study.
These Finnish and Swedish researchers carefully compared the effectiveness of infrared sauna use post-work on the recovery of a variety of female athletes. Ultimately, the research was published in March of 2025 in the journal Frontiers and Sports Active Living. (1)
The authors describe their goal in performing the research when they write it here.
“The aim of this study was to investigate whether regular use of infrared sauna (IRS) after training can promote neuromuscular performance and positive changes in body composition during a 6-week training period.” (1)
In order to conduct this human study the researchers needed participants and were ultimately able to recruit 40 female athletes. The subjects were basketball, ice hockey, and American football players. The participants were divided into two separate groups, those who engaged in infrared sauna therapy post-work, and the control group who did not take an infrared sauna. The researchers used two full spectrum infrared saunas for the study. This means that both near and far infrared light panels were available for the participants. The study lasted a total of 6 weeks.
The infrared sauna was prescribed three times per week for 10 minutes after a workout was performed. The sauna was set to 50 degrees Celsius, or 122 degrees Fahrenheit.
The exercises that were used to test the subjects were all explosive in nature:
- The bilateral isometric leg press (to measure maximal voluntary contraction)
- 5, 10, and 20 meter sprints (3 intervals with 3 minute rest between)
- Vertical jump ups (to measure height of jump) (1)
All of the exercises used to measure performance were based on power, for example the leg press, and explosive energy as seen in the jump ups, and sprints. This is to say that the aerobic capacity was not being measured. The study focused more on maximal power production rather than maximal strength production. So, if explosivity is the name of your game then the results of this study will be of great value to you.
The authors found that across the board improvements were found in performance among the participants using an infrared sauna compared to their counterparts in the control group. The authors concluded with this statement.
“IRS elicited improvements in power production capacity, which was observed in jump performance with additional weights and the 5 m split time of sprint.
Taken together, these positive changes in the IRS group could have resulted from improved acute recovery, enabling more effective training, or triggering physiological responses from heat exposure that enhance training-induced neuromuscular adaptations.” (1)
So, why were the results so positive for the athletes using an infrared sauna afterwards? The researchers speculated that despite the lower temperature of the infrared sauna the individuals experienced a higher level of internal temperature than they would in a traditional sauna.
“Even though radiated heat penetrates more deeply and causes occupants to sweat more vigorously at lower temperatures than in traditional saunas, IRS might provide a more comfortable and relaxing experience.” (1)
Finally, the researchers concluded by saying that the reason why performance may have improved so dramatically is because of the release of inflammation as a result of the infrared sauna use.
“The beneficial effects of infrared radiation during recovery may be attributed to increased peripheral blood flow, which could accelerate the clearance of edema, limit inflammation, and improve muscle repair.” (1)
After intensive workouts the body’s ability to repair itself will make all of the difference when performance is measured. The additional 10 minutes spent in the infrared sauna seems to have contributed to reduction of inflammation as well as other factors that lend themselves to muscle recovery. Vertical jumps require an incredible amount of innate explosive power, so to observe such an increase truly means that the participants were benefiting from the recovery time in the full spectrum infrared sauna.
Full Spectrum Infrared Saunas Improve Explosive Performance in Female Athletes Photobiomodulation as a Potential Cause
The light of truth found in the full spectrum sauna may hold keys to unveiling why this style of sauna is the most ideal for athletes. While the study did not discuss in detail the variation in the spectrum of invisible light known as infrared, it is quite possible that the inclusion of the near infrared light may have been the reason for the improved performance.
It may not necessarily be that infrared saunas are better for muscle recovery than traditional saunas, but rather exposure to near infrared light elicit increased mitochondrial function. The fact that the study used full spectrum infrared saunas instead of just far infrared saunas should not be overlooked. The addition of the near infrared light means that the athletes were exposed to photobiomodulation without even knowing it.
Photobiomodulation is the process of converting near infrared light energy by the mitochondria into usable energy for the body. This upregulation of ATP production would have profound effects on the ability of the muscles to recover faster. It may not be that the heat from the infrared sauna made the participants in this group perform at a higher level, but rather the exposure to near infrared light that invokes the photobiomodulation process did. (2)
Before drawing conclusions it cannot be omitted that there is a strong possibility that exposure to near infrared light after a workout upregulates mitochondrial function to such a degree that muscle recovery occurs at a much faster rate. So, perhaps it is not a sauna that causes performance to increase, but exposure to the correct frequencies of light.
Full Spectrum Infrared Saunas are More Effective Recovery Tools For Athletes Than Traditional Saunas
To be clear the use of all different types of saunas are widely beneficial for the vast majority of health and longevity. If an individual has specific goals that they are trying to meet, for example high performance sports, particularly those that require explosive movements such as tennis or sprinting, then foregoing a traditional sauna the day before competition is probably wise.
If you are not a high performance athlete then there is no reason to stop using a traditional sauna. If explosive power is your goal it is best to turn to a full spectrum infrared sauna. It is important to ensure that near infrared light is included in your sauna to ensure that photobiomodulation occurs in the event it is later found this was the primary reason for improved performance.
During the off season it is reasonable to resume traditional sauna use, or the use of an infrared sauna for longer periods of time for detoxification and other health benefits. For those in the midst of the season short full spectrum infrared saunas post workouts will likely provide the best results.
Continue to work closely with your coach and trainers before making any changes to your training regiment. Increase hydration if a sauna is used regularly, especially an infrared sauna because more sweating is likely to occur.
If you are looking to improve human growth hormone with a sauna then the protocol is radically different from the one explored in this article. Or, if you are looking to substitute saunas for aerobic exercise the protocol will also be radically different.
To understand the best way to use your sauna to meet your individual goals speak with a sauna expert to determine your best strategy.
Finally, if you are living with any ongoing diseases and are unsure about using a sauna, then please consult with your medical provider.
Sources Cited:
- https://www.frontiersin.org/journals/sports-and-active-living/articles/10.3389/fspor.2025.1462901/full
- https://pubmed.ncbi.nlm.nih.gov/38309304/
- https://pubmed.ncbi.nlm.nih.gov/38378043/
- https://www.researchgate.net/publication/363121286_From_the_Lab_to_the_Field_Translating_Applications_of_Near-Infrared_Light_from_Laboratory_to_the_Field_to_Improve_Honeybee_Mitochondrial_Function_and_Hive_Health?_tp=eyJjb250ZXh0Ijp7ImZpcnN0UGFnZSI6InByb2ZpbGUiLCJwYWdlIjoicHJvZmlsZSJ9fQ