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How often should you use an infrared sauna?

Every 3 days is typical, and anywhere from 1 day to 1 week is common.

Studies of infrared saunas used sessions from twice a week to daily, for a few weeks at a time. The research is small and short, so think of this as what studies used rather than a proven schedule.

People often come sooner with

  • Using it after training, as the studies did

And later with

  • Fitting it around other recovery
  • Weeks with less training

Ask your studio

This is a typical range, not advice for you. Your studio will suggest what fits you, and it often changes as you do.

Where this comes from

  1. Ahokas EK, et al. Repeated use of post-exercise infrared sauna on neuromuscular performance. Frontiers in Sports and Active Living, 2025. Female team-sport athletes used a full-spectrum infrared sauna for 10 minutes, three times a week after training, for 6 weeks; jump power improved slightly but muscle growth did not.
  2. Oosterveld FGJ, et al. Infrared sauna in patients with rheumatoid arthritis and ankylosing spondylitis. Clinical Rheumatology, 2009. A small pilot study gave patients infrared sauna sessions twice a week for 4 weeks; it was well tolerated with short-term relief of pain and stiffness, and the authors asked for larger trials.
  3. Beever R. Far-infrared saunas for treatment of cardiovascular risk factors: summary of published evidence. Canadian Family Physician, 2009. A review of nine studies found limited evidence for far-infrared saunas, mostly in heart failure, with protocols of 15-minute sessions given daily or about 5 times a week for 2 to 4 weeks.

Checked October 24, 2026 · Each source was read before this page went up. Spotted something out of date? Write to us