Looking for a way to enhance your recovery after weight training? Try taking a sauna! Adding a 20- to 30-minute sauna session after your workout can provide a host of benefits—especially during a deset week, when training volume is intentionally reduced to set up a bigger peak the following week. Since workouts are shorter during a deset week, you can take advantage of the extra time by hopping in the sauna right afterward.

Five Key Benefits of Sauna Sessions Post-Workout

1. Enhanced Muscle Recovery
   The heat of a sauna promotes muscle relaxation, helping to alleviate tension and soreness that often follow intense training sessions.
2. Improved Mental Well-being
   Think of the sauna as a sanctuary. After a tough workout, it’s an ideal place to de-stress, clear your mind, and restore a sense of balance.
3. Boosted Heat Shock Proteins
   Sauna use stimulates the production of heat shock proteins, which protect muscles and tissues from exercise-induced damage and support long-term muscle health.
4. Increased Growth Hormone Release
   Research shows that sauna exposure can elevate growth hormone production—a key driver of muscle growth, recovery, and favorable body composition.
5. Enhanced Detoxification
   Sweating aids in the elimination of toxins and waste products. Sauna sessions amplify this process, supporting overall wellness.

Tips for a Better Sauna Experience

• Hydrate first—and keep hydrating during your session.
• Bring two towels—one for sitting, one for drying off periodically.
• Shower afterward—to wash away sweat and toxins rather than reabsorbing them.

If you’re interested in detox-specific strategies, you might also consider pairing sauna use with binders—an approach discussed extensively by Matt Justice (look him up if you want to dive deeper).

Moderation and Safety First

While some people use the sauna daily, I suggest reserving it for your deset week—about three or four days per month. Overuse can deplete key minerals, and as Dr. Andrew Huberman points out, the less frequently you use the sauna, the greater the hormonal and neurotransmitter benefits. Like exercise, your body adapts to restoration methods, so varying your sauna usage keeps it effective.

Safety is paramount. If you have heart disease or low blood pressure, check with your doctor before using a sauna. Even with medical clearance, listen to your body. If you feel lightheaded or dizzy, leave immediately.

A Note on Hydration and Salt

Hydration is critical—but water alone isn’t enough. Years ago, I’d cramp almost instantly in the sauna despite drinking plenty of water. The fix? Salt. Without enough electrolytes, water just runs through your system without being retained. Remember: you need both water and salt for true hydration.

So the next time you finish a shorter workout, consider stepping into the sauna. It may feel hot in the moment, but the recovery benefits are undeniably cool.