Sauna before or after your workout? A science-based timing guide for men
Dr. Bruno Rodriguez, DPT, CSCS: Strength, Recovery, and Physical Therapy Expert
Dec 22, 2025 · 12 min read
For most men, the better default is sauna after training because pre-workout heat stress increases core temperature and heart rate (via vasodilation), which can sap energy and reduce peak performance. Here’s how to time sauna for recovery and cardiovascular benefits — including when a short pre-session makes sense and how long to stay without overdoing ...