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Key Takeaways:
- Red light therapy can be used before workouts to support energy and performance or after workouts to help with recovery and soreness.
- Session timing matters, with shorter pre-workout sessions and slightly longer post-workout sessions delivering the best results.
- Consistency, proper wavelengths, and pairing RLT with good recovery habits lead to the most noticeable improvements in strength, endurance, and muscle repair.
Red light therapy works both before and after workouts, just for different reasons. Timing simply changes the benefit you get.
In this guide, we’ll break down when to use red light therapy, what results to expect from each timing, and how to structure sessions for maximum output and recovery.
What Is Red Light Therapy?
Red light therapy (also called low-level light therapy or LLLT) uses specific wavelengths of red and near-infrared light to stimulate cellular activity and support natural repair processes.
When cells have more energy (ATP), they function better, recover faster, and handle physical stress more efficiently.
For fitness and recovery, this matters because exercise creates micro-damage in tissue. Red light therapy helps your cells bounce back more efficiently. Over time, that adds up to less soreness and stronger performance capacity. The technology behind it is straightforward: high-quality devices deliver clinically validated wavelengths of red (generally 630-660nm) and near-infrared light (810-850nm), the sweet spot range for muscle use.
Our ESPEO™ multi-wavelength LED engineering ensures coverage across both, and every Mito Red Light panel is IEC-certified for safety, meaning you’re working with the same science-backed therapy used in training facilities, clinics, and pro conditioning rooms.
What Are the Benefits of Red Light Therapy Before a Workout?
Using red light therapy pre-workout can elevate cellular energy production, supporting mitochondrial ATP output so your muscles start with more available fuel. That translates into better strength, improved endurance, and, in multiple studies, longer time-to-exhaustion during training sessions.
Research suggests the sweet spot for performance use is three to six hours before exercise, giving cells time to ramp up ATP output. Many athletes treat their legs, back, or shoulders before high-intensity sessions and notice more power with less strain.
There’s also evidence that pre-workout exposure helps reduce oxidative stress and muscle damage during training, meaning you can push harder with less post-session fatigue built up behind the scenes.
What Are the Benefits of Red Light Therapy After a Workout?
Using red light therapy after training looks a little different. Instead of performance enhancement, it’s all about recovery. Post-workout sessions help reduce inflammation, support muscle fiber repair, and minimize DOMS (delayed onset muscle soreness).
A number of studies show improvements in pain and muscle recovery when therapy is used immediately after training or within the first two to four hours post-workout, making it one of the easiest tools to stack into your cooldown routine.
People often report being able to train again sooner, with less heavy-leg feeling and shorter recovery windows, especially during strength blocks or high-volume weeks. Better circulation also means metabolic waste clears out faster, so soreness doesn’t linger the way it normally would.
How To Use Red Light Therapy for Optimal Performance and Recovery
Timing matters, and the good news is there’s no complicated protocol. Here’s what the research and real-world usage agree on:
For Performance
Use three to six hours before training, for 5-20 minutes on the targeted muscle groups. This approach is great for strength days, long runs, HIIT, or competition prep.
For Recovery
Use as soon as possible post-workout, ideally within two to four hours, for 10-20 minutes. This strategy is best for soreness reduction, injury prevention, and repair support
Consistency builds momentum. Treating two to four times per week compounds benefits over time. Many athletes run both approaches weekly: performance sessions before heavy training and recovery sessions after long or intense days.
The Bottom Line
Red light therapy can be beneficial both before and after a workout, and the right protocol for you depends on your goals and needs.
For at-home red light therapy devices you can count on, shop Mito Red Light.
DISCLAIMER : Mito Red Light devices are Class II wellness devices aimed at affecting the body through supporting cellular function. The information provided in this article and on this site is for educational purposes only and is not intended to imply effectiveness of Mito Red Light devices for any specific application. The information provided in this article and on this site is not intended to diagnose, treat, cure, or prevent any disease, is not a substitute for consultation with a licensed medical provider and should not be construed as medical advice. Click here to read our article on potential contraindications of red light therapy.
FAQs
Should I use red light therapy before or after a workout?
Both work, just for different reasons. Using red light therapy before a workout can support energy and performance, while using it after a workout helps reduce soreness and speed muscle recovery.
How long should a red light therapy session last for pre- and post-workout treatment?
Pre-workout sessions are typically shorter at 3-10 minutes, while post-workout sessions work best at 10-20 minutes to support repair and manage soreness.
Can I use red light therapy both before and after my workout?
Yes. Many athletes do a short session before training for performance, then a longer one afterward to support recovery.
What wavelength range is most effective for muscle recovery and performance?
Wavelengths between 800-1100 nm penetrate deeper into muscle and joint tissue, making them ideal for performance and recovery work.
Are there any precautions I should take when using red light therapy?
Avoid using red light immediately after strong exfoliating or laser treatments, wear eye protection near the face, and check with a healthcare professional if you take photosensitizing medications or have medical conditions.
Sources:
Red Light Therapy: Benefits, Side Effects & Uses | Cleveland Clinic
Red light therapy: What the science says | Stanford Medicine
Physiology, Adenosine Triphosphate - StatPearls | NCBI Bookshelf
Delayed onset muscle soreness : treatment strategies and performance factors | PubMed
