11 Benefits of Sauna After Workout: Boost Recovery!

Man working out intensively and a serene sauna room, highlighting the benefits of sauna after workout.

Looking for a way to boost your recovery after working out? Look no further than the sauna.

Originating in Europe in the Middle Ages and found in Korean culture in the 15th century, saunas have long been used for their health benefits. Athletes have been using saunas for centuries for their performance-enhancing and recovery benefits.

In this article, we’ll explore the various benefits (and drawbacks) of using a sauna after workouts.

You’ll also learn about:

  • Post-Workout Sauna Safety Tips and Best Practices
  • Types of Saunas
  • Integration of Sauna Sessions into Your Workout Routine

The benefits of sauna after a workout are far-reaching, from enhanced muscle recovery and growth to improved cardiovascular health and stress relief. They can significantly contribute to optimizing your athletic performance.

Let’s explore the specific benefits of saunas after a workout in more detail.

Benefits of Sauna After Workout

Using a sauna post-exercise can do wonders for your recovery. Let’s explore each of these benefits in detail:

1. Enhanced Muscle Recovery, Growth & Tension Relief

Saunas aid muscle recovery and growth through several physiological mechanisms. The heat in a sauna dilates blood vessels, enhancing blood flow. This increased circulation delivers more oxygen and nutrients to muscles. This enhanced supply of oxygen and nutrients facilitates muscle repair and growth.

Additionally, sauna sessions can spike growth hormone levels, further aiding muscle growth and recovery. The heat and humidity also allow your muscles to release any built-up tension or tightness.

I noticed remarkable changes after incorporating sauna sessions into my post-20k running routines. Initially, my muscles would be sore for hours, but now, with regular sauna use, the soreness dissipates much faster. The heat relaxes my muscles, making my recovery smoother and more comfortable.

Basketball player #7 executing a powerful dunk over defenders during an intense game moment.

A study published in the “Biology of Sport journal was done on 16 male basketball players who used an infrared sauna after exercise.

This study found that using an infrared sauna reduced post-workout muscle soreness. It improved the quality of recovery and reduced recovery time. It did not negatively affect their autonomic nervous system recovery.

2. Increased Strength and Muscle Hypertrophy

Regular sauna use after workouts enhances strength and muscle hypertrophy.

The heat exposure from the sauna produces heat shock proteins, which can lead to increased muscle growth and strength gains over time.

3. Reduction of Inflammation and Oxidative Stress

Sauna sessions can help reduce inflammation and oxidative stress in the body.

I used to struggle with stiff muscles after my long runs. Since I started using the infrared sauna for about 20 minutes after my runs, the difference is night and day. My muscles feel more relaxed, and I’ve seen a noticeable improvement in my recovery time.”

Emma, an amateur runner

The heat dilates blood vessels and increases blood flow, which can help reduce inflammation in the muscles and joints.

For HIIT athletes who frequently push their bodies to the limit​, sauna use helps reduce the inflammation response post-workout.

According to the National Library of Medicine, a single Finnish sauna bath can reduce oxidative stress induced by a 30-minute aerobic exercise.

4. Cardiovascular Health Enhancement

Regular sauna use after workouts has been linked to improved cardiovascular health. The heat in a sauna can increase your heart rate and enhance blood vessel functionality. Over time, this strengthens the cardiovascular system.

According to the American Journal of Physiology, regular exercise and sauna bathing have each been shown to improve cardiovascular function in clinical populations.

Man resting in a sauna room, experiencing the therapeutic heat and recovery post physical training.
Man resting in a sauna post-workout

5. Weight Loss

Using a sauna after a workout can support weight loss efforts.

The increase in body temperature and sweating caused by the sauna can help burn calories & lose weight. However, the sad part is that the lost weight is just water weight, which will return as soon as you rehydrate.

But don’t lose heart. Long-term sauna use, combined with a healthy diet and exercise routine, can contribute to overall weight loss. This is because the sauna heat boosts your metabolism. As a result, you keep burning calories even after sauna.

6. Improved Blood Circulation and Detoxification

According to Ben Greenfield, a human performance consultant, saunas can improve your blood circulation. This helps get important nutrients and oxygen to your muscles more efficiently. This is particularly beneficial for heavy lifters like powerlifters or weightlifters.

Additionally, the sauna heat stimulates sweating. This allows the body to eliminate toxins and waste products through the skin.

7. Enhanced Endurance in Athletes

Sauna use after workouts can enhance endurance in athletes. Regular sauna sessions train your body to handle heat stress better. They prepare you for improved performance in steamy, humid conditions.

8. Stronger Immune System

Regular sauna use has been shown to strengthen the immune system. The warmth you experience in a sauna boosts white blood cell production. It also enhances your body’s infection-fighting abilities, bolstering your immune health.

Female athletes in a sprint race, with competitor 67 pushing ahead with formidable speed and focus on the athletics track.

A study by the National Library of Medicine has confirmed that sauna bathing could be recommended for athletes to enhance immunological defence.

9. Improved Mental Health and Stress Relief

Sauna sessions after workouts provide a calming and relaxing experience, helping to reduce stress and promote mental well-being.

A sauna’s heat and quiet environment can provide a peaceful escape and help relieve stress accumulated during exercise.

It can also help reduce symptoms of anxiety and depression and improve overall mental clarity.

Using a sauna after a workout promotes the release of endorphins, which are natural feel-good chemicals in the body. This can contribute to an overall positive mood and mental state.

10. Better Sleep

Insomnia and sleep disturbances can be common after intense workouts. Sauna use after exercise can help improve sleep quality and quantity by promoting relaxation and reducing muscle tension. This allows for a more restful and rejuvenating sleep.

11. Skin Health

Using a sauna after a workout can benefit your skin health. The increased blood flow and sweating help remove impurities from the skin. This promotes a healthy complexion and a natural glow.

So these are the 11 benefits of using a sauna after workouts for your body and mind. Take advantage of these benefits and enhance your overall wellness with regular sauna use.

Drawbacks of Sauna After Workout

Saunas offer numerous benefits for post-workout recovery. However, it’s important to be aware of the potential drawbacks and risks associated with sauna use.

Being aware of these drawbacks helps you make smarter decisions when adding saunas to your exercise recovery routine:


One of the main concerns with using a sauna after a workout is the risk of dehydration. The high temperatures in the sauna can cause excessive sweating, leading to fluid loss from the body.

Staying hydrated is crucial. Drink plenty of water before, during, and after your sauna session to replenish lost fluids.

Risk of Overheating and Heat Exhaustion

Spending extended periods in a sauna after an intense workout can increase the risk of overheating and heat exhaustion.

High temperatures and intense physical activity can stress your body. It might cause dizziness, nausea, fatigue, or fainting.

It is important to listen to your body. Exit the sauna if you start feeling discomfort or overheating symptoms.

Temporary Decrease in Sperm Count

For men, frequent and prolonged sauna use after a workout may temporarily decrease sperm count. The heat generated in the sauna can affect the production and quality of sperm.

If you are planning to start a family or have concerns about fertility, it is advisable to limit your sauna sessions. You can also consult with a healthcare professional.

Potential Stress on the Heart

Athlete experiencing heart discomfort, hand over chest, emphasizing the need to consult with a healthcare professional before incorporating saunas into your post-workout routine

Using a sauna after a workout can put additional stress on the heart. The combination of high temperatures and intense physical exertion can elevate heart rate and blood pressure. This can strain the cardiovascular system.

If you have a pre-existing heart condition or concerns about cardiovascular health, it is important to consult with a healthcare professional before incorporating saunas into your post-workout routine.


Some individuals may experience discomfort when using a sauna after a workout. The high temperatures and humidity in the sauna can be challenging for some. It can cause feelings of claustrophobia, dizziness, or headaches. It is essential to pay attention to how your body responds to sauna sessions and prioritize your comfort and well-being.

The drawbacks of sauna use after a workout should not be taken lightly. However, they can be mitigated by following safety guidelines and practicing moderation.

Post-Workout Sauna Safety Tips and Best Practices

To ensure a safe and effective post-workout sauna session, it is important to follow certain safety tips and best practices.

By implementing these sauna guidelines, you can minimize risks and maximize the benefits of using a sauna after your workout.

Stay Hydrated

  • One of the most crucial aspects of post-workout sauna use is staying hydrated.
  • Sweating in the sauna can significantly deplete your body’s fluid levels. It is essential to drink plenty of water before, during, and after your sauna session.
  • Hydrating adequately helps regulate your body temperature and prevents dehydration.

Start with Short Sessions

  • When beginning your sauna routine, start with short sessions. This will allow your body to adjust to the high heat.
  • Start with 10-15 minute sessions. Gradually increase the duration as your body gets used to the heat.
  • Starting with shorter sessions also helps minimize the risk of overheating and discomfort.

Cool Off Strategy

  • After each sauna session, it’s essential to use a cool-off strategy. This will help bring your body temperature back to normal.
  • Take a cool shower, use a cold towel, or sit in a cool room to help lower your body temperature.
  • It’s crucial to cool off gradually. Avoid exposure to extreme temperature changes immediately after leaving the sauna.

Limit Frequency of Use for Those with Pre-existing Conditions

  • Individuals with pre-existing health conditions should consult their healthcare provider before incorporating sauna sessions into their post-workout routine.
  • Certain medical conditions, such as heart or lung conditions, may make using a sauna unsafe.
  • It is important to follow your healthcare provider’s recommendations and limit sauna use if advised.

How Long to Sit in Sauna After Workout

Your journey in the sauna post-exercise is a personalized path. It’s not just about the type of workout but also about understanding so much more, including your body’s unique response to exercise and heat.

Let’s dive into the various factors that determine how much time you need to spend in a sauna after a workout.

1. Type of Workout

Here’s a brief look at some common types of workouts and the ideal sauna duration for each:

Light Cardio or Yoga

A gentle session such as light cardio or yoga pairs well with a 15-20-minute sauna session. It’s a soft, soothing way to enhance muscle relaxation without overburdening your system.

High-Intensity Workouts

For those who engage in high-intensity workouts, like HIIT or strength training, a cautious approach is best. Begin with around 10 minutes in the sauna and observe how your body reacts. Post such vigorous activities, your body’s heat tolerance might be lower.

Focused female athlete during a high-intensity workout session, exemplifying the vigor to be followed by sauna recovery

Endurance Training

Endurance sports, like running or cycling, often demand more from your muscles over extended periods. A sauna session of 15-25 minutes can aid in easing muscle tension and support recovery, particularly for those with higher endurance and fitness levels.


After swimming, where your body has worked against water resistance, a 20-minute sauna session can offer deep muscle relaxation.

2. Fitness Levels:

Your fitness level plays a crucial role in how long you should spend in the sauna. Those with higher endurance and conditioning may tolerate longer sessions better, while beginners or those with lower fitness levels should start with shorter durations.

3. Body Type:

Body type, including factors like muscle mass and body fat percentage, can influence how your body responds to the sauna’s heat. Individuals with more muscle mass might find shorter sessions more comfortable, as muscles generate more heat.

4. Personal Heat Tolerance:

This varies from person to person. If you’re new to saunas or have a lower tolerance for heat, it’s advisable to start with shorter sessions.

5. Environmental Factors:

The type of sauna and its temperature also play a role. Infrared saunas, for example, might allow for longer sessions due to their different heat distribution.

Integrating sauna sessions into your post-workout routine should be a customized experience. They should be tailored not just to the workout you’ve completed but also to other factors, including fitness level and body type.

It’s about finding that perfect balance – enough to aid recovery and relaxation but not so much as to overtax your body.

Types of Saunas: A Brief Introduction

Saunas offer a variety of benefits for post-workout recovery. Understanding the different types of saunas can help you choose the one that best suits your needs.

The three most common types of saunas are traditional Finnish saunas (dry), infrared saunas, and steam rooms. Each type has its unique characteristics and benefits, contributing to muscle recovery and overall well-being.

Understanding Traditional Finnish Saunas

Lakeside traditional wooden sauna with a panoramic view, a tranquil setting for relaxation and rejuvenation after physical exercise

The traditional Finnish sauna is the oldest and most well-known type of sauna.

It involves heating rocks at high temperatures to create a dry heat environment. The dry heat promotes sweating, detoxification, and improved circulation throughout the body.

Finnish saunas provide a relaxing and rejuvenating experience. They support muscle recovery and reduce stress levels.

Infrared Sauna Technology and Its Direct Impact on Muscle Recovery

Infrared saunas use carbon fiber or ceramic panels that emit infrared light to produce heat, which is absorbed directly by the body. This heat penetrates deeper into the skin. It promotes muscle relaxation, improved blood flow, and enhanced muscle recovery.

Infrared saunas also offer a lower ambient temperature compared to traditional saunas. This makes them more tolerable for individuals who may be sensitive to extreme heat.

Steam Rooms: Benefits of Moist Heat Post-Exercise

Steam rooms, also known as steam baths, generate steam by heating water in a generator and then releasing the steam into an enclosed room.

Steam rooms are particularly beneficial for post-exercise recovery. The moist heat can soothe sore muscles, alleviate stiffness, and aid in muscle relaxation. It can also help open up pores, cleanse the skin, and promote relaxation.

The warm steam also contributes to improved breathing and respiratory health.

Integration of Sauna Sessions into Your Workout Routine

It’s also important to learn how to incorporate sauna sessions into your workouts.

By following these guidelines, you can maximize the benefits of sauna use:

Firstly, sauna session frequency plays a crucial role. It is recommended to Start with one to two sessions per week. Gradually increase as you become more comfortable.

Here’s a table with the recommended sauna session frequency for different workout intensity levels:

Workout IntensityRecommended Sauna Session Frequency
Light to moderate1-2 sessions per week
High intensity2-3 sessions per week
Professional athletes or bodybuilders3-4 sessions per week

Regular sauna sessions can aid in muscle recovery, improve circulation, and promote overall well-being.

Secondly, optimal timing is essential for incorporating sauna sessions into your workout routine.

It is generally recommended to schedule sauna sessions after your workout. This way, you can take advantage of the enhanced blood circulation and relaxation benefits. This allows your muscles to recover more efficiently and reduces post-exercise soreness.

Note: If you prefer to use the sauna before your workout, keep in mind that it may cause you to feel fatigued during your workout. Listen to your body and adjust accordingly.

Lastly, it’s important to consider other aspects of your workout routine when integrating sauna sessions.

For example, if you are doing strength training exercises, a sauna session after your workout can help relax your muscles and relieve tension.

On the other hand, if you are focusing on cardiovascular exercises, scheduling your sauna session after your workout can help improve cardiovascular health. It can also boost your endurance.

Remember, everyone’s body is unique, and listening to your body’s signals is essential. Adjust your sauna session frequency or timing if you feel overly fatigued or experience any adverse effects.

FAQs About Benefits of Sauna After Workout

What are the benefits of using a sauna after a workout?

Saunas have many benefits after exercising. These include improved muscle recovery, muscle relaxation, and better blood circulation.
Saunas also help with detoxification, reducing inflammation, and enhancing cardiovascular health.
Additionally, they aid in weight loss.
They also boost the immune system and provide stress relief.
Saunas release endorphins, promote better sleep, and improve mental and skin health.
Additionally, they help rebalance antioxidants and free radicals, reducing oxidative stress.​

Are there any drawbacks to using a sauna after a workout?

Using a sauna after a workout may have drawbacks. These include dehydration, overheating, and heat exhaustion.
It could also temporarily decrease sperm count and stress the heart, causing discomfort.
It’s essential to be mindful of these risks and approach sauna use with caution.

How can I ensure a safe sauna session after my workout?

Ensure safety by staying hydrated.
Start with short sessions.
Cool off appropriately.
Be cautious with pre-existing conditions.
Most research recommends a sauna session duration of 5 to 20 minutes.
The ideal temperature is 80 to 100 degrees Celsius at head level.
Cleanliness is also crucial for a safe experience.

Can sauna sessions improve my athletic performance?

Definitely! Regular sauna sessions train your body to handle heat better, boosting your endurance.
Plus, they ramp up blood flow to your muscles, speeding up recovery. This means you can get back to training sooner and push harder in your workouts.

How can I integrate sauna sessions into my workout routine?

Incorporate sauna sessions by considering their frequency and optimal timing post-workout.
Also, think about how they fit into your overall fitness regimen. It’s important to align sauna use with your body’s recovery needs and workout goals.

How does sauna use after a workout enhance mental well-being?

Using a sauna after your workout is like hitting a mental reset button.
The warmth boosts your endorphins, those happy hormones, making you feel more relaxed and less stressed.
It’s great for shaking off those workout blues and can even help brighten your mood over time.
Regular sauna sessions can ease anxiety and depression, promoting mental clarity and calmness.


So it’s very clear that adding sauna time after your workouts has numerous advantages.

After a demanding workout, saunas are a delightful and effective way to help your body relax and recover.

The heat therapy offered by saunas enhances blood circulation and reduces inflammation. It can aid muscle recovery and heart health, lower stress, and boost overall wellness.

Incorporating a post-workout sauna into your fitness schedule can also improve athletic performance by enhancing your endurance. There are so many other benefits as well, which we have covered in this article.

Achieving all these benefits is easy if you stick to some basic safety measures. Just stay well-hydrated. Begin with brief sessions. Be mindful of your body’s signals.

So go ahead, take advantage of the post-workout sauna benefits, and enhance your recovery process for better results!

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