The Benefits of Adding Sauna Sessions to Your Gym Routine

Whether you are a competitive athlete or barely working out, you want to ensure your work benefits you the most.

One such addition that’s often overlooked? The humble sauna. Though many may associate saunas with spa days and relaxation, increasing evidence suggests that regular sessions in a heated space might be just the tool to help you with fitness and overall well-being.

At Flex Fitness Club, we are a fitness club that provides a gym, but more than that, we offer you a complete fitness experience, including access to saunas to help recover muscles and refresh the mind. Here is a look at how adding a sauna to your gym membership could benefit your body and mind.

What Exactly Is a Sauna?

A sauna is a room designed to be heated to very high temperatures, which causes sweat to form. Traditional saunas use hot and dry air, and the inside temperature can increase up to 70°C to 100°C, while infrared saunas utilise light. So they heat the body rather than the environment at a lower temperature (e.g., 45°C to 60°C). They both yield the same heat but are slightly different in feel and how heat is applied.

1. Accelerated Muscle Recovery

Your muscles require a period of recovery after a tough gym session (whether that means strength training, cardio, or a group class). Sauna sessions help:

• Increase blood circulation, which brings oxygen and nutrients to tired muscles
• Flush out metabolic waste like lactic acid.
• Reduce delayed onset muscle soreness (DOMS), which can occur 24–72 hours post-exercise

Another study published in the Journal of Human Kinetics found that sauna bathing after exercise decreased muscle soreness and recovery time compared with rest only.

2. Improved Cardiovascular Health

Regular sauna use has been linked to better heart health. Research from the University of Eastern Finland tracked over 2,000 middle-aged men for over two decades. Those who used the sauna 4–7 times per week had a significantly reduced risk of:

• Fatal heart disease
• Sudden cardiac death
• Stroke

While more research is needed to fully understand the mechanisms, the effects of heat exposure on heart rate and blood pressure are similar to moderate-intensity exercise, making sauna sessions a supportive tool alongside your workouts.

3. Mental Clarity and Stress Relief

Let’s not underestimate the power of a good sweat. Spending just 10–15 minutes in a sauna can:

• Lower cortisol levels (the stress hormone)
• Promote endorphin release (the “feel-good” hormone)
• Create a moment of stillness — away from screens and distractions

For many, sauna sessions become a ritual that helps signal the end of a workout and transition into a calmer mental state.

4. Boosted Immune Function

Feeling run down? Regular sauna use may strengthen your immune defences. According to a study in Annals of Medicine, participants who used saunas regularly reported fewer episodes of common colds. The theory is that the heat may stimulate white blood cell production and help the body respond faster to pathogens.

5. Enhanced Skin Health

The heat from a sauna opens pores and increases sweat production, which may help:

• Clear out dirt and dead skin cells
• Increase circulation to the skin.
• Support collagen production over time.

Of course, staying hydrated and following up with a gentle cleanse after your session is essential.

6. Complementing Hot and Cold Therapy

Some at Flex Fitness Club take sauna with cold showers and contrast baths. This back-and-forth between hot and cold is called contrast therapy, and athletes often use it to decrease inflammation and promote circulation.

An evidence-based review of “recovery modalities” also published in the International Journal of Sports Physiology and Performance found that contrast therapy could help muscle recovery, but it all depends on the person.

7. Great for Ladies-Only Training Areas

At Flex Fitness Club, we offer a ladies-only section, which includes sauna access. Sauna use can be particularly beneficial for women focused on stress management, hormone balance, and restorative recovery. It offers a quiet, private space to wind down after an intense workout or a busy day.

8. No Personal Trainer Required — But They Help

While you don’t need a personal trainer to start using a sauna, having one can help you build a routine that pairs gym workouts and sauna recovery for the best results. If you’re new to fitness, ask your trainer how sauna sessions might fit into your training split.

Our experienced personal trainers at Flex Fitness Club can guide you through recovery days, periodisation, and effective heat therapy use.

Safety Tips Before You Use a Sauna

• Hydrate before and after: You lose a lot of water through sweat.
• Limit sessions to 15–20 minutes, especially if you’re new to it.
• Listen to your body: Dizziness or discomfort is a sign to exit.
• Avoid alcohol before use: It can increase the risk.
• Consult your doctor: If you have heart issues, low blood pressure, or are pregnant.

FAQs About Gym Saunas

Do all gyms have saunas?
Not all gyms include sauna access, and many budget gyms skip this amenity. At Flex Fitness Club, sauna access is included in select memberships.

Can I use the sauna every day?
Yes, if you’re healthy and hydrated. Start with 2–3 times per week and see how your body responds.

What’s better — sauna before or after workouts?
After your workout, it is generally best to help with muscle recovery and relaxation. Pre-workout use can help warm up, but the sit-up should be brief.

Does using a sauna burn calories?
You’ll burn some calories, but it’s not a replacement for exercise. Sauna benefits are mainly in recovery, circulation, and relaxation.

Sweat Smart — Unlock the Full Benefits of Your Gym Membership

Incorporating sauna sessions into your fitness routine can take your journey to the next level beyond just reps and exercises. From muscle recovery and cardiovascular health to clear minds and immune support, it’s a full-circle treatment to fit a full-circle lifestyle.

At Flex Fitness Club, we are a gym with a sauna to bring you complete full-body wellness. Whether you strive for a personal trainer, ladies-only exercise, or to sweat directly after spinning, our facilities are tailored to your health and comfort. Ready to make the most of your gym membership?

Explore our sauna-equipped fitness centre today at Flex Fitness Clubs.