Infrared saunas are gaining in popularity among athletes as a recovery tool, but their effects on strength training adaptations remain uncertain. While traditional saunas can impair performance, infrared saunas may offer a more effective and comfortable recovery option. A recent study found that using infrared saunas after exercise enhances power production but doesn’t influence muscle growth.

Forty female team sport athletes participated in the study, with half using an infrared sauna after training sessions for six weeks. Sauna sessions were done three times weekly for 10 minutes at 50°C (122°F) following their training. All participants underwent body composition measurements and physical performance tests, including sprint tests, jumps, and leg press exercises, before and after the training period.

Both groups improved in neuromuscular performance and muscle size. However, the infrared sauna group showed greater jump height and peak power improvements, with a 25% increase in jump height and a 6.8% increase in peak power. Five-minute sprint times were also faster in the infrared sauna group, though not statistically significant. While both groups gained lean mass, the infrared sauna group experienced small body mass and fat mass increases. There were no marked differences between the groups in muscle hypertrophy or other body composition changes.

These findings suggest that post-exercise infrared sauna use enhances power output over time but doesn’t affect muscle growth. Learn more about the benefits of infrared and traditional sauna use in our overview article.