An infrared sauna heats your body directly using infrared light waves rather than superheating the air like a traditional sauna, operating at a more comfortable 120-150 degrees. The proven benefits include faster muscle recovery, reduced delayed-onset soreness, improved sleep quality, and lower cortisol levels. Standalone infrared sauna sessions typically cost $30-50 each, so having unlimited access included with a gym membership represents significant value for anyone serious about recovery.

What Is an Infrared Sauna?

Traditional saunas heat the air around you to 150-190 degrees. You sweat because the room is hot. An infrared sauna works differently — it uses infrared light waves to directly heat your body’s tissues without superheating the air.

The result is a deep, penetrating warmth at lower ambient temperatures (typically 120-150 degrees). You sweat more, feel less suffocated, and can stay in longer. For gym-goers, this distinction matters because the mechanism of heating changes the benefits you get.

How Infrared Sauna Supports Your Training

Faster Muscle Recovery

After a hard training session, your muscles are inflamed, micro-torn, and in need of repair. Infrared heat increases blood circulation to damaged tissues, delivering more oxygen and nutrients while removing metabolic waste products faster.

A 2015 study on infrared sauna and exercise recovery found that infrared sauna use after exercise can reduce delayed onset muscle soreness (DOMS) and accelerate the recovery timeline. That means less stiffness the day after leg day and the ability to train harder, sooner.

Reduced Joint Pain and Stiffness

If you lift heavy or have existing joint issues, infrared heat provides relief without medication. The deep tissue warmth loosens tight connective tissue, increases joint mobility, and reduces the inflammatory markers that cause stiffness.

This is especially valuable for:

Lifters over 35 dealing with wear and tear
Athletes recovering from injuries
Anyone with chronic lower back, knee, or shoulder tightness

Improved Sleep Quality

Hard training disrupts your nervous system. Your body needs quality sleep to recover, build muscle, and regulate hormones that control hunger and energy. Research published in JAMA Internal Medicine on regular sauna use suggests broad health benefits including improved cardiovascular function, and sauna use in the evening has been found to promote deeper sleep by lowering core body temperature post-session — a signal that triggers your body’s sleep response.

Better sleep means better recovery, which means better workouts. It’s a compound effect.

Stress Reduction

Cortisol — your body’s primary stress hormone — directly opposes muscle building and fat loss when chronically elevated. Infrared sauna sessions activate your parasympathetic nervous system (the “rest and digest” mode), helping to lower cortisol levels and shift your body into a recovery state.

Twenty minutes in the sauna after your workout doesn’t just feel good — it’s actively supporting the physiological processes that produce results.

Infrared Sauna vs. Traditional Sauna: Key Differences

Feature	Infrared Sauna	Traditional Sauna
Air temperature	120-150 degrees F	150-190 degrees F
Heating method	Infrared waves (direct tissue heating)	Heated air/steam
Session comfort	More tolerable, easier to breathe	Can feel suffocating
Recommended session length	20-40 minutes	10-20 minutes
Recovery benefits	Deep tissue penetration	Surface-level heating
Energy cost to operate	Lower	Higher

What a Typical Session Looks Like

Before: Hydrate well. An infrared sauna session will make you sweat significantly.
During: Sit comfortably for 20-30 minutes at 130-145 degrees. You’ll start sweating within 5-10 minutes. Bring a towel.
After: Cool down gradually. Drink water. Many members report feeling deeply relaxed and sleeping better on sauna days.

Most gym-goers use the infrared sauna 2-3 times per week, either after workouts or on rest days as an active recovery tool.

The Cost Problem — And How TBF Solves It

Standalone infrared sauna studios typically charge $30-50 per session or $150-250 per month for unlimited access. That’s a significant expense on top of your gym membership.

If you’ve searched for a “gym near me with a sauna” or “gyms with sauna near me” in the Lee’s Summit area, you’ve likely noticed most gyms either don’t have one or charge extra. At Total Body Fitness, the Sunlighten infrared sauna is included with every membership — from our month-to-month Bronze plan ($55/mo) to our best-value Gold 24-month plan ($37/mo). No additional fees, no booking hassles. You can use it after every workout if you want.

When you factor in the sauna alone, even our most affordable membership pays for itself compared to buying sauna sessions separately — and you get full 24/7 access to a complete gym on top of it.

Who Should Use an Infrared Sauna?

Infrared sauna is beneficial for almost any fitness level:

Beginners — Reduces the soreness that makes people quit after their first week
Intermediate lifters — Supports recovery between training sessions
Advanced athletes — Helps manage the cumulative stress of high-volume training
Competition athletes — Assists with water manipulation and pre-show preparation

The Mayo Clinic advises that most people can safely use infrared saunas, but those with cardiovascular conditions, pregnant women, or individuals on medications that affect heat tolerance should consult a doctor first.

Frequently Asked Questions

Is an infrared sauna safe?

For most healthy adults, yes. The Mayo Clinic confirms that infrared saunas are generally safe for regular use. However, if you have cardiovascular conditions, are pregnant, or take medications that affect heat tolerance, check with your doctor before using one. Start with shorter sessions (15-20 minutes) and work up as your body adapts.

How long should you sit in an infrared sauna?

Most people benefit from 20-30 minute sessions at 130-145 degrees. Beginners should start with 15-20 minutes and increase gradually. Unlike traditional saunas where 10-15 minutes is typical, the lower ambient temperature of infrared saunas allows for longer, more comfortable sessions without feeling suffocated.

Is an infrared sauna good for muscle recovery?

Yes, and the research supports it. A 2015 study found that infrared sauna use after exercise reduces delayed-onset muscle soreness and speeds recovery. The infrared waves penetrate deep into muscle tissue, increasing blood flow to deliver oxygen and nutrients while flushing metabolic waste. Many athletes use it 2-3 times per week as part of their recovery protocol.

How often should I use an infrared sauna?

Two to three sessions per week is the sweet spot for most gym-goers. Some people use it after every workout, while others reserve it for rest days as an active recovery tool. At Total Body Fitness, infrared sauna access is included with every membership level, so you can use it as often as your schedule allows without worrying about per-session costs.

The Takeaway

An infrared sauna isn’t a gimmick — it’s a legitimate recovery tool backed by research. The gym members who use it consistently report less soreness, better sleep, and faster progress toward their goals.

For a full breakdown of what matters in a gym, read our complete guide to gyms in Lee’s Summit. For more on why round-the-clock access supports consistency, see our take on why 24-hour gym access changes everything.

Ready to experience the Sunlighten infrared sauna yourself? Try Total Body Fitness for 3 full days for $5 — full 24/7 access, infrared sauna included, no commitment. Or see all membership options starting at $37/month.

Written by Deshae Betts, IFBB Pro and owner of Total Body Fitness in Lee’s Summit, MO. She coaches athletes from first-time gym members to competitive bodybuilders and holds certifications in personal training and nutrition.

Infrared Sauna at the Gym: Benefits You Didn't Know About