Sauna After Workout: 5 Benefits Backed by Research (Infrared vs. Traditional)
Wes McMahon
Short Answer
Using a sauna after exercise can help, and the benefits depend on the type. In studies, traditional saunas after endurance training improved endurance and lowered blood pressure, while infrared saunas after strength training reduced next-day soreness. Cool down first, hydrate, and keep sessions to about 10–20 minutes in a traditional sauna.
Do you love sitting in the sauna after you work out like I do?
A hard workout makes you sore. A sauna can help, whether you're using the one at the gym or an at-home sauna.
But not every sauna does the same thing. A traditional sauna runs at roughly 150–195°F with dry heat and the option of steam. An infrared sauna runs at roughly 110–145°F and warms your body directly with infrared panels. The research on each points to different benefits, so we've noted which type each study used.
1. Builds Endurance (Traditional Sauna)
In a 2007 study, six distance runners sat in a traditional sauna at about 194°F for roughly 30 minutes after training, over three weeks. Compared with training alone, they could run 32% longer before reaching exhaustion, about a 1.9% improvement in a race. Their blood plasma volume also rose about 7%, which the researchers believe explains the gain. (Scoon et al., 2007)
A larger 2021 study of trained middle-distance runners found similar results. Three sessions a week of about 28 minutes in a 214–226°F sauna improved VO2max by about 8% and running speed at lactate threshold by about 4%, more than training alone. (Kirby et al., 2021)
One way to support improved performance is to incorporate yoga while in the sauna, as it improves physical fitness.
2. Boosts Cardio Fitness and Lowers Blood Pressure (Traditional Sauna)
In a 2022 randomized controlled trial, adults with at least one heart-disease risk factor were split into three groups for eight weeks: exercise plus a 15-minute sauna, exercise alone, or neither. Adding the sauna produced bigger gains in cardiorespiratory fitness and lowered systolic blood pressure by about 8 points more than exercise alone. Total cholesterol also improved. (Lee et al., 2022)
3. Supports Long-Term Heart Health (Traditional Sauna)
A Finnish study followed 2,315 men for about 20 years. Compared with men who used a sauna once a week, men who went 4–7 times a week had a 50% lower risk of dying from cardiovascular disease and a 40% lower risk of death from any cause. The study shows an association, not cause and effect, but it's one of the most cited pieces of sauna research. (Laukkanen et al., 2015, JAMA Internal Medicine)
4. Faster Next-Day Recovery and Less Soreness (Infrared Sauna)
Faster recovery is one of the most popular sauna benefits. Next-day soreness comes from tiny tears in muscle fibers and the inflammation that follows as they repair.
In a 2023 study, basketball players did a hard strength and jump workout, then spent 20 minutes in either an infrared sauna or passive rest. After the infrared sauna, their jump performance the next morning dropped less and they reported less muscle soreness. (Ahokas et al., 2023)
A 2025 follow-up with 40 female athletes found that six weeks of infrared sauna after training improved how recovered they felt and reduced soreness. (Ahokas et al., 2025)
Infrared's milder heat may be why it suits recovery. One study comparing infrared with traditional saunas found the gentle heat and low humidity favorable for muscle recovery after hard endurance exercise. (Mero et al., 2015) Saunas like the Bergamo 4-Person Low EMF Far Infrared Sauna and the Cordoba 2-Person Full Spectrum Infrared Sauna are built for this kind of post-workout session.
It helps when I just feel sore all over and can't seem to get relief. It was well worth it! Kate, Verified Customer, April 2023
5. Helps You Unwind (Either)
A sauna session gives you 15 quiet minutes with no phone and no screen. Many people find the heat itself relaxing, and a hot sauna followed by a cool shower is a classic Finnish way to wind down after a hard day or a hard workout.
What About Muscle Growth and Detox?
Wondering about weight loss? See our guide to saunas and weight loss.
🔬 Heat Shock Proteins: What the Research Says
What they are: Proteins your cells produce under heat stress. They help repair and protect other proteins.
What's been found: In mice, whole-body heat similar to a sauna prevented muscle loss and helped muscle regrow after immobilization, and that effect depended on heat shock proteins. In one small human study that used local heat on the muscle, not a sauna, daily heat during 10 days of immobilization prevented loss of mitochondrial function, raised heat shock protein levels and reduced muscle loss by 37% compared with a sham treatment. (summary)
Other human results are mixed. A small study of warm-water immersion in older adults didn't significantly raise heat shock protein levels in muscle, though the authors called the data preliminary. (Allami et al.) And the 2025 study of 40 athletes found that six weeks of post-exercise infrared sauna reduced soreness and helped recovery, but didn't boost muscle growth. (Ahokas et al., 2025)
Where it stands: The mechanism is real and the early human data is interesting. No study has shown that regular sauna use builds muscle.
🔬 Detox: What the Research Says
The case for: A 2012 systematic review of 24 studies found that in people with higher exposure or body burden, sweat generally had higher levels of arsenic, cadmium, lead and mercury than blood or urine, and daily excretion through the skin could match or surpass excretion in urine. The authors concluded that sweating deserves consideration for detoxification. (Sears et al., 2012)
The case against: The liver and kidneys usually remove more toxins than sweat glands do, and the concentrations of metals found in sweat are quite low. (Science Feedback) For man-made pollutants, a 2018 study found levels in sweat so low they're essentially meaningless, and more BPA leaves the body through urine than through sweat. (National Geographic)
Where it stands: Some metals do leave the body in sweat. Whether sauna sweating meaningfully lowers toxin levels for most people hasn't been shown. Jari Laukkanen, the lead researcher behind the major Finnish sauna studies, has said more studies on sauna and toxins are needed.
Infrared or Traditional: Which Is Better After a Workout?
| Your goal | Better fit | Why |
|---|---|---|
| Build endurance | Traditional | The endurance studies used 194–226°F saunas |
| Lower blood pressure, improve cardio fitness | Traditional | The 2022 trial used a Finnish sauna |
| Recover for a hard session tomorrow | Infrared | Researchers note traditional heat may blunt next-day max effort; infrared hasn't shown that |
| Reduce soreness | Infrared | Both infrared studies found less soreness |
| Relax | Either | Pick the heat you enjoy |
Shop traditional saunas or infrared saunas.
How to Use a Sauna After a Workout
- 1. Cool down first. Let your heart rate come down for 5–10 minutes before going in.
- 2. Start short. Begin with 10–15 minutes. The studies above used 15–30 minutes.
- 3. Two to three times a week is what most of the performance studies used.
- 4. Hydrate. Drink water before, during and after, and replace electrolytes after a heavy sweat.
- 5. Get out if you feel dizzy, nauseous or lightheaded.
- 6. Check with your doctor first if you have a heart condition, high or low blood pressure, or are pregnant.
What Are the Drawbacks of Using a Sauna After Working Out?
1. Dehydration Risk
After a workout, your body is already low on fluids. Sweating in a sauna can dehydrate you further, potentially leading to dizziness, headaches or heat exhaustion.
2. Increased Heart Strain
Exercise elevates your heart rate, and the heat from the sauna can keep it high for longer. This can strain your cardiovascular system, especially if you have an underlying heart condition.
3. Overheating
Your body temperature is already elevated after exercise, and adding sauna heat can lead to overheating, which may cause nausea, dizziness or fainting.
4. Next-Day Performance
If you have a maximal effort coming up the next day, like a race or a heavy lift, a long traditional sauna session the night before may work against you. An infrared session or a shorter session is the safer choice.
Frequently Asked Questions
Is It Better To Sauna Before Or After A Workout?
Most of the research looks at sauna use after exercise. Before a workout, a short session can warm you up, but a long, hot session can leave you tired and dehydrated going into training.
How Often Can I Use the Sauna for Post-Workout Recovery?
Two to three times a week matches most of the studies. Even a 10–15 minute session after working out helps. Build up slowly, and get out if you feel dizzy.
Are There Any Risks of Using the Sauna After Intense Exercise?
Yes, mainly dehydration. Intense exercise causes heavy sweating, and the sauna adds more, which can lead to heat stress and, in extreme cases, heat stroke. Hydrate before, during and after.
Does Using the Sauna Post-Exercise Improve Flexibility?
Heat warms your muscles, which can make stretching feel easier. That's one reason many people stretch or do yoga in the sauna.
Originally written by Sarah Lopes, MA, Registered Yoga Instructor. Updated by Sun Valley Saunas in October 2026 with current research.
Wes McMahon, is the founder of Sun Valley Saunas and a seasoned ski town sauna enthusiast. In early 2021, Wes transitioned from being an attorney and sauna aficionado in Sun Valley, Idaho, to founding Sun Valley Saunas. His deep appreciation for the Finnish sauna tradition has helped him understand and select high-quality, hand-built saunas for customers throughout North America. Combined with his understanding of the therapeutic and communal benefits of sauna culture, he advocates for the wellness practices that saunas can bring to your overall health. Got questions? Get in touch by calling 1-855-963-5665 or info@sunvalleysaunas.com
Important: The information provided in our articles about saunas and related topics is intended for general informational and educational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare practitioner before using saunas, especially if you have pre-existing health conditions or are pregnant. Individual health needs vary, and what benefits one person may not be suitable for another.