Saunas have grown in popularity in recent years. It’s a great way to relax and sweat and may even benefit your health.

But sauna has a unique benefit that may not be obvious at first glance: muscle recovery.

Many fitness buffs and athletes use saunas to enhance muscle recovery and support their training goals. You don’t have to work at an elite level to tap into the incredible benefits of sauna.

Let’s look closer at the science behind sauna for muscle recovery and how to use it to maximize your workouts. This article will cover:

• How sauna works
• The health benefits and why it’s good for muscle recovery
• The different types of saunas and how to choose between them
• Tips to get the most out of your time in the sauna

Overview of Sauna Therapy

The history of sauna therapy can be traced back thousands of years. It was initially pioneered in Finland as a simple covered pit lined with heated stones.

It is now popular worldwide as part of rituals, as a form of relaxation, and for its health and recovery benefits.

How a Sauna Works

The idea behind a sauna is pretty simple: transferring heat to the human body.

Saunas are small rooms heated to temperatures anywhere between 120℉ to 200℉. The hot environment naturally makes you sweat and promotes feelings of relaxation.

Different saunas use different methods to generate heat and, sometimes, humidity.

Types of Saunas

Infrared Sauna - This type of sauna uses infrared lamps to heat your body directly instead of heating the whole room. The lamps generate waves that penetrate the skin and tissue, creating a more intense sweat at a lower temperature, usually around 140℉.

Wood-Burning Sauna - This traditional sauna burns wood to create embers or heated rocks and warm the room. While this produces low-humidity, dry heat, many wood-burning saunas allow you to ladle water on heated stones to produce steam.

Electric Sauna - In many places, the easiest way to create a sauna is to use an electric heater. This produces a dry heat and allows for easy temperature control.

Steam Rooms - While not technically a sauna, a steam room is a high-heat environment that uses boiling water to produce 100% humidity. The temperature in a steam room is usually only around 110-120℉, but with the high humidity, it can feel much hotter.

Sauna and Muscle Recovery

There’s a reason so many athletes and exercisers love ending their workouts in the sauna: It’s great for muscle recovery.

Sauna doesn’t just soothe aching muscles that day. It can even improve how your muscles recover in the days to come.

Why Sauna is Good for Muscle Recovery

As the body warms up in the sauna room, several things happen that benefit well-worked muscles:

• Blood vessels dilate, and blood flow increases, allowing for better clearance of excess fluid, reduction of inflammation, and reduced soreness. [1]
• The increased blood flow aids the removal of lactic acid, one of the culprits of delayed onset muscle soreness (DOMS). [2]
• Increased delivery of nutrients to muscles supports the healing process after exercise.
• Heat acts on the central nervous system to reduce the sensation of pain. [3]
• Muscles relax and become less stiff.
• Nitric oxide production increases, promoting blood flow to recovering muscles. [4]
• Insulin sensitivity is increased, allowing for better energy metabolism to promote muscle repair. [5]
• You feel more relaxed, which combats stress and may help you sleep better, an essential aspect of muscle recovery. [6]

Are There Any Drawbacks?

Sauna can be incredibly beneficial to promote muscle recovery after a hard workout. However, you have to beware of potential drawbacks.

Dehydration

Sitting in the sauna is all about sweating. If you’ve just finished exercising, you may already be low on fluids, so continued sweating may be counterproductive.

If you use a sauna, pay particular attention to managing your fluid balance during your workout, as well as before and after using the sauna. Always replenish electrolytes after intense sweating.

Heat Stress

Your internal temperature rises during exercise. While the heat generated through exercise and sitting in the sauna can be beneficial, it’s possible to overheat. In extreme cases, you can develop heat exhaustion or heat stroke.

Building up time in the sauna gradually and paying close attention to how you feel will protect you from overheating.

Cardiovascular Strain

Heart rate naturally increases as body temperature rises. This can be dangerous, particularly If you have any pre-existing heart conditions such as high blood pressure or coronary artery disease.

Talk to your doctor about how sauna may affect your health conditions, and always increase time in the sauna gradually.

Other Benefits of Sauna Beyond Muscle Recovery

Improved Cardiovascular Health

While sitting in the sauna may be relaxing, the cardiovascular system is very active. The heart rate goes up, blood vessels dilate, and, with repeated exposure, the cardiovascular system adapts to the heat in beneficial ways.

• Blood pressure decreases [7]
• Arterial stiffness decreases [8]
• Blood lipid markers improve [9]
• Improved heart rate variability, a marker of cardiovascular resilience [10]
• Reduced risk of adverse cardiovascular events [11]

Relaxation and Stress Relief

While in the sauna, your sympathetic nervous system is activated, similar to when you exercise. However, after your time in the sauna, there is a rebound effect, activating the parasympathetic nervous system, which promotes stress relief and relaxation. [10]

Many people report feeling calm and relaxed during a sauna session. But if you’re new to sauna, it may take time to adapt to the heat and be able to enjoy it.

Better Sleep Quality

By promoting stress management and improved heart rate variability, sauna may help you sleep better.

One study found improvements in time spent in deep sleep, a restorative stage where muscle recovery and many other repair and rejuvenation processes take place. [6]

Boosted Immune Function

Sauna supports better immune function by: [12]

• Reduction in systemic inflammation [13]
• Direct inhibition of pathogens
• Boosting the innate and adaptive arms of the immune system

Detoxification Process

Sweating is a well-recognized method for excreting certain heavy metals that can accumulate to toxic levels in the body. [14]

Arsenic, cadmium, lead, and mercury are all removed by sweating, and this effect is often higher for individuals with higher exposure. [15]

How the Type of Sauna used for Muscle Recovery Impacts Results

The body responds differently to the different heating methods of saunas. While any form of sauna can be beneficial, research on the best type of sauna for muscle recovery shows infrared is the way to go.

Comparing Traditional and Infrared Saunas

Traditional saunas, meaning wood-burning, heat the entire room, while infrared saunas emit waves that heat the body directly.

Both raise body temperature, providing health benefits, but because infrared heat penetrates deeper into tissues, it is superior for post-workout recovery. [16]

• The lower room temperature is more comfortable and allows for longer sessions
• Deeper heat penetration allows for a good sweat at a lower temperature
• Low humidity may make it easier to relax

Is Sauna or Steam Room Better for Muscle Recovery?

A steam room is generally at 100% humidity and offers many of the same benefits of sauna. However, steam rooms operate at a lower temperature, and some people find them more challenging to tolerate.

If your goal is muscle recovery after a workout, an infrared sauna has the most research to support it.

Choosing the Right Approach For Your Lifestyle and Goals

When choosing the type of sauna to use, consider the following:

• What options are easily available?
• How much time do you have?
• What are your goals? Muscle recovery vs general health benefits?
• What will fit best with your exercise routine?

How Long to Stay in the Sauna for Muscle Recovery

If you’re new to the sauna, begin with only 5 to 10 minutes post-workout.

As your tolerance for heat increases, extend your time to as much as 15-20 minutes per session.

One study found that a 20-minute sauna session post-exercise reduced perceived soreness and improved recovery compared to passive (no sauna) recovery. [17]

More than 30 minutes in the sauna at a time is not recommended and has not been shown to have additional benefits.

How Often to Use the Sauna for Sore Muscles

There is currently no definitive guidance on how frequently you should get in the sauna after you exercise. In general, 2-3 times per week appears to provide benefits. [18]

We recommend you start with 2-3 times per week and assess how it makes you feel. You may choose to add additional days depending on the effect.

Tips on Making the Most of Sauna for Muscle Recovery

Hydration Before and After Sauna Use

Fluid and electrolyte balance are key to getting the most benefit from your time in the sauna. In addition to staying well hydrated before and during your workout, be sure you’ve replenished your fluids before stepping into the sauna.

An electrolyte supplement, like our Outwork Nutrition Electrolyte formula, will ensure you’re in a positive fluid balance. We recommend you use it after (or during your workout if you’re sweating a lot!) you exercise and before you sauna.

Timing Sauna Use With Your Workout

Post-Workout

Most studies on sauna and muscle recovery demonstrate benefits when the sauna session occurs immediately after exercise. This is because heat stress promotes the production of heat shock proteins. [19]

These unique proteins transport substrates for muscle repair and recovery, so increasing their concentration immediately after exercise is helpful.

Pre-Workout

A pre-workout sauna session is not recommended. It may create fatigue and prevent maximum strength and performance.

Instead of sauna, use a quality supplement to prepare the body for exercise. Our Pre-workout formula provides a blend of ingredients that give you energy and prime the body for muscle growth and better performance. It’s also available caffeine-free.

Planning Your Next Workout

A workout followed by a sauna session places beneficial stress on the body. It’s essential to allow time for the body to recover before your next heavy workout. Strength and performance may be decreased for the 24 hours following sauna, so plan workouts accordingly. [20]

In addition to sauna, a recovery supplement provides the nutrients to support muscle repair and strength gains. Our recovery formula makes a great addition to your post-workout routine. The faster your muscle recovery, the sooner you’ll be back in the gym lifting heavy.

Stretching and Light Movement in the Sauna

If you have space in the sauna, gentle movement, and stretching may enhance muscle recovery and reduce stiffness.

Be sure to practice good etiquette when sharing the space with others. Also, be careful not to generate too much heat by vigorous movement as this may increase your risk of overheating.

Best Practices for Sauna Safety

• Dress appropriately - avoid tight-fitting clothes or heavy fabrics
• Remove jewelry to prevent the metal from heating up
• Avoid alcohol or heavy meals before getting in the sauna
• Don’t fall asleep in the sauna
• If you feel dizzy or lightheaded, exit the sauna immediately
• Check with your doctor if you are pregnant or plan to become pregnant

Final Thoughts

Sauna is a useful addition to your exercise routine. It enhances muscle recovery, reduces stress, and helps you sleep better.

Achieving your training goals takes commitment. Using additional tools like sauna to support your efforts allows you to get the most out of your time in the gym. You’ll recover faster and feel strong and ready for your next workout.

At Outwork Nutrition, we’re committed to helping you achieve your fitness potential. Check out our full line of workout supplements designed with science-backed ingredients to fuel your training goals.

References

1. Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport. 2023;40(3):681-689. doi:10.5114/biolsport.2023.119289

2. Petrofsky J, Berk L, Bains G, et al. Moist heat or dry heat for delayed onset muscle soreness. J Clin Med Res. 2013;5(6):416-425. doi:10.4021/jocmr1521w

3. Wang Y, Li S, Zhang Y, et al. Heat and cold therapy reduce pain in patients with delayed onset muscle soreness: A systematic review and meta-analysis of 32 randomized controlled trials. Phys Ther Sport. 2021;48:177-187. doi:10.1016/j.ptsp.2021.01.004

4. Gryka D, Pilch WB, Czerwińska-Ledwig OM, Piotrowska AM, Klocek E, Bukova A. The influence of Finnish sauna treatments on the concentrations of nitric oxide, 3-nitrotyrosine and selected markers of oxidative status in training and non-training men. Int J Occup Med Environ Health. 2020;33(2):173-185. doi:10.13075/ijomeh.1896.01514

5. McCarty MF, Barroso-Aranda J, Contreras F. Regular thermal therapy may promote insulin sensitivity while boosting expression of endothelial nitric oxide synthase--effects comparable to those of exercise training. Med Hypotheses. 2009;73(1):103-105. doi:10.1016/j.mehy.2008.12.020

6. Laukkanen JA, Kunutsor SK. The multifaceted benefits of passive heat therapies for extending the healthspan: A comprehensive review with a focus on Finnish sauna. Temperature (Austin). 2024;11(1):27-51. Published 2024 Feb 25. doi:10.1080/23328940.2023.2300623

7. Lee E, Laukkanen T, Kunutsor SK, et al. Sauna exposure leads to improved arterial compliance: Findings from a non-randomised experimental study. Eur J Prev Cardiol. 2018;25(2):130-138. doi:10.1177/2047487317737629

8. Pizzey FK, Smith EC, Ruediger SL, et al. The effect of heat therapy on blood pressure and peripheral vascular function: A systematic review and meta-analysis. Exp Physiol. 2021;106(6):1317-1334. doi:10.1113/EP089424

9. Gryka D, Pilch W, Szarek M, Szygula Z, Tota Ł. The effect of sauna bathing on lipid profile in young, physically active, male subjects. Int J Occup Med Environ Health. 2014;27(4):608-618. doi:10.2478/s13382-014-0281-9

10. Laukkanen T, Lipponen J, Kunutsor SK, et al. Recovery from sauna bathing favorably modulates cardiac autonomic nervous system. Complement Ther Med. 2019;45:190-197. doi:10.1016/j.ctim.2019.06.011

11. Laukkanen T, Kunutsor SK, Khan H, Willeit P, Zaccardi F, Laukkanen JA. Sauna bathing is associated with reduced cardiovascular mortality and improves risk prediction in men and women: a prospective cohort study. BMC Med. 2018;16(1):219. Published 2018 Nov 29. doi:10.1186/s12916-018-1198-0

12. Kunutsor SK, Laukkanen JA. High fitness levels, frequent sauna bathing and risk of pneumonia in a cohort study: Are there potential implications for COVID-19?. Eur J Clin Invest. 2021;51(3):e13490. doi:10.1111/eci.13490

13. Kunutsor SK, Laukkanen T, Laukkanen JA. Longitudinal associations of sauna bathing with inflammation and oxidative stress: the KIHD prospective cohort study. Ann Med. 2018;50(5):437-442. doi:10.1080/07853890.2018.1489143

14. Genuis SJ, Birkholz D, Rodushkin I, Beesoon S. Blood, urine, and sweat (BUS) study: monitoring and elimination of bioaccumulated toxic elements. Arch Environ Contam Toxicol. 2011;61(2):344-357. doi:10.1007/s00244-010-9611-5

15. Sears ME, Kerr KJ, Bray RI. Arsenic, cadmium, lead, and mercury in sweat: a systematic review. J Environ Public Health. 2012;2012:184745. doi:10.1155/2012/184745

16. Mero A, Tornberg J, Mäntykoski M, Puurtinen R. Effects of far-infrared sauna bathing on recovery from strength and endurance training sessions in men. Springerplus. 2015;4:321. Published 2015 Jul 7. doi:10.1186/s40064-015-1093-5

17. Ahokas EK, Ihalainen JK, Hanstock HG, Savolainen E, Kyröläinen H. A post-exercise infrared sauna session improves recovery of neuromuscular performance and muscle soreness after resistance exercise training. Biol Sport. 2023;40(3):681-689. doi:10.5114/biolsport.2023.119289

18. Kirby NV, Lucas SJE, Armstrong OJ, Weaver SR, Lucas RAI. Intermittent post-exercise sauna bathing improves markers of exercise capacity in hot and temperate conditions in trained middle-distance runners. Eur J Appl Physiol. 2021;121(2):621-635. doi:10.1007/s00421-020-04541-z

19. Iguchi M, Littmann AE, Chang SH, Wester LA, Knipper JS, Shields RK. Heat stress and cardiovascular, hormonal, and heat shock proteins in humans. J Athl Train. 2012;47(2):184-190. doi:10.4085/1062-6050-47.2.184

20. Rissanen JA, Häkkinen A, Laukkanen J, Kraemer WJ, Häkkinen K. Acute Neuromuscular and Hormonal Responses to Different Exercise Loadings Followed by a Sauna. J Strength Cond Res. 2020;34(2):313-322. doi:10.1519/JSC.0000000000003371