The Benefits of the Sauna for Post-Workout Recovery
- Jonno Scholey
- Nov 3
- 3 min read
Updated: Nov 20
Converting the body, conditioning the mind.
After training for over 20 years, I’ve learned one simple truth — what you do after your workout is just as important as the workout itself. Recovery isn’t a luxury; it’s a necessity if you want to perform, progress, and protect your body long-term.
For me, the sauna has always been a non-negotiable. In fact, I’ve been known to choose my gym based on whether it has one. There’s something powerful about stepping into that heat after a tough session — muscles aching, sweat dripping, and the day’s stress starting to melt away. The sauna isn’t just about recovery; it’s a reset for both body and mind.
1. Why Use a Sauna After Your Workout?
Physical Recovery
When you train hard, your muscles experience micro-tears. That’s how they grow stronger — but only if you give them time and the right conditions to recover.
Here’s how the sauna helps:
Increases blood flow: Heat expands blood vessels, helping deliver oxygen and nutrients to tired muscles.
Flushes toxins: Sweating helps eliminate waste products built up during intense training.
Eases muscle tension: Heat relaxes the muscles, reducing stiffness and soreness.
Supports cardiovascular health: Regular sauna use can improve heart efficiency in a similar way to light cardio.
2. The Mental Health Boost
Beyond the physical, the sauna has huge benefits for your mind.
Sitting in that heat, phone down, distractions gone — it’s a moment of peace and reflection.
Reduces stress hormones: The sauna promotes the release of endorphins — your body’s natural mood elevators.
Improves sleep: The post-sauna cooling phase helps regulate body temperature, preparing you for a deeper, more restorative sleep.
Enhances focus and mental clarity: That combination of relaxation and detoxification leaves you sharper and calmer heading into the next day.
This is what The Body Conversion is all about — fitness that supports both physical strength and mental resilience.
3. How to Use the Sauna Effectively Post-Workout
Here’s my tried-and-tested method for the ultimate recovery cycle:
Cool down first: Spend 5–10 minutes after your workout stretching and letting your heart rate drop.
First sauna round: Sit for 10–15 minutes in the sauna. Focus on slow breathing.
Cold shower or plunge: Follow up with a cold shower or cold-water dip to stimulate circulation and reduce inflammation.
Rest and rehydrate: Take 5–10 minutes to drink water or an electrolyte drink.
Second sauna round (optional): Repeat for another 10 minutes if your body feels good.
Pro Tip: Start with 1–2 cycles a few times a week and build from there. Always listen to your body — the aim is recovery, not exhaustion.
4. The Power of Essential Oils For Post Workout Recovery: The Sauna Edition Pack
I’ve recently launched The Body Conversion Essential Oil for post-workout recovery Sauna Edition Packs, created to take your recovery experience to another level. Each pack contains six premium essential oils, individually designed to enhance both physical and mental restoration.
Clear & Energise: A revitalising blend, ideal for morning, or post workout sauna sessions.
Relax & Recover – Designed for Recovery days, late night sessions and mental reset.
Each oil has been crafted to support recovery and reset, helping you walk out of the sauna recharged, refocused, and ready to go again.
5. The Takeaway
Sauna recovery is more than heat and sweat — it’s a ritual.
It’s where you let go of the day’s tension, reflect on your progress, and prepare for what’s next. Whether you’re lifting, running, or balancing a busy life, making time for the sauna can transform your recovery, mindset, and performance.
So next time you train, don’t just think about the reps — think about the reset.
The Body Conversion...
Converting the body. Conditioning the mind.
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