Can’t Train? Let the Sauna Step In
Injury? Chronic illness? Burnt out? (can't be bothered??!) Sometimes, the body says no to exercise—and that’s okay. But here’s the exciting bit: saunas can help fill the gap when movement just isn’t on the cards.
Posted on Mon 23 Jun 2025 · by Danny
A research team led by Iguchi found that just sitting in a hot environment (73°C) for 30 minutes caused similar physiological responses to low-grade exercise. We’re talking:
Elevated heart rate
Increased blood pressure (in a safe, workout-like way)
Boosted prolactin and HSP72, a heat shock protein that helps protect and repair cells under stress
(Iguchi et al., 2012)
In other words, your body thinks it’s exercising.
But wait—can a sauna actually maintain fitness?
Surprisingly, yes. Research has shown that:
Heat stress reduces muscle loss during inactivity. In one study, daily local heat application reduced disuse-related muscle atrophy by around 37% over 10 days (Racinais et al., 2017).
Animal studies have found that passive heating can reduce muscle wasting and even promote regrowth by up to 30% (Selsby et al., 2007).
Heat exposure boosts heat shock proteins (HSPs), which activate pathways like mTOR and Akt—linked to muscle repair and growth (Kim et al., 2020).
One study on infrared saunas even showed enhanced strength recovery and muscle performance after workouts (Ahokas et al., 2021).
Let’s be crystal clear:
SAUNA DOES NOT REPLACE EXCERCISE
But if you’re sidelined from movement, it’s a brilliant way to keep your engine running, reduce the risk of deconditioning, and support recovery.
So if you’re out of action—temporarily or long-term—don’t just sit on the sidelines.
Sit in the heat. Let your body do what it does best: adapt, repair, and come back stronger.