Members touring our recovery studio ask us this almost every time: aren't red light and infrared the same thing? They're both warm-toned, both associated with recovery, and both live in the same room at MAC. But they work in genuinely different ways, feel different on your skin, and are useful for different goals. Here's the plain-English breakdown.
The quick answer
Red light therapy uses specific visible red and near-infrared wavelengths delivered by LED panels. It works through light being absorbed directly by your cells, and it produces little to no heat. You stand or sit in front of a panel and your skin barely warms up.
Infrared sauna therapy uses far-infrared heat that warms your body directly, from the inside out rather than just heating the air around you the way a traditional sauna does. You will sweat, your heart rate will climb a bit, and you'll leave feeling like you just had a good, warm soak.
Same room, same general goal of supporting recovery, two different mechanisms.
How red light therapy works
Red light therapy, sometimes called photobiomodulation, works by delivering light in specific wavelength ranges, generally around 630 to 660 nanometers for red light and 810 to 850 nanometers for near-infrared light. Those wavelengths penetrate the skin and are absorbed by the mitochondria in your cells, the part of the cell responsible for producing energy. Many people report benefits for skin appearance, muscle soreness, and joint comfort after regular use, and research suggests it may support these areas, though results vary from person to person.
A typical session runs 10 to 20 minutes. You'll feel warmth from the light itself, but nothing close to sauna heat, and there's no sweating involved.
Red light and infrared therapy are add-ons for recovery, not a replacement for training, sleep, or a balanced diet.
How infrared sauna therapy works
Infrared saunas use far-infrared heat, which passes energy directly into your body rather than simply heating the surrounding air the way a traditional sauna does. That's why an infrared sauna can feel just as effective at a noticeably gentler air temperature. The heat encourages circulation, promotes a sense of relaxation, and gets you sweating within several minutes.
A typical infrared session runs 20 to 30 minutes, longer than a red light session, since the body needs more time to warm up and settle into the heat. It's worth noting that MAC's locker rooms also include traditional saunas available to all members, separate from the red light infrared sauna in the recovery studio.
Side by side
- Goal: Red light targets cellular repair, skin, and localized soreness. Infrared targets circulation, relaxation, and a deeper sense of warmth and stress relief.
- Sensation: Red light feels like standing in front of a warm lamp. Infrared feels like a gentle, steady heat that builds until you sweat.
- Session length: Red light sessions run 10 to 20 minutes. Infrared sessions run 20 to 30 minutes.
- What to wear: Red light is typically done with more skin exposed to the panel. Infrared is done like a traditional sauna, so bring a towel and light clothing.
- Best time: Red light works well before or after a workout since there's no heat load. Infrared is often best after training or at the end of the day, since it's more taxing on your system and pairs well with winding down.
Try it before you decide
Every new member gets a free recovery session. Come see which one you like better.
Which one is right for you
Most members don't have to pick just one, but if you're deciding where to start, think about what you're chasing:
- Post-lift soreness: Red light is a strong first choice, especially aimed at the muscle group you trained.
- Skin health: Red light is the more established option here among the two.
- Relaxation and sleep: Infrared's heat and the wind-down feeling it creates make it a favorite for evening sessions.
- Stiff joints: Either can help. Some members do red light for a targeted area and follow it with infrared for overall looseness.
"I do red light after leg day and infrared before bed on Sundays. Different tools for different jobs, and both have earned a permanent spot in my week."Google review
That's exactly why many members use both. They're not competing with each other. They're two different levers for two different kinds of recovery.
Both are available at MAC
Our recovery studio includes red light therapy and infrared therapy alongside cryotherapy and NormaTec compression. Diamond members get four recovery sessions every month, and any of them can be an infrared sauna session. If you're on Peak or Legacy, you can add recovery sessions any time, and every new member at MAC gets a free first recovery session to try the studio out. Traditional saunas in the men's and women's locker rooms remain available to all members regardless of tier.
A few safety notes
Both therapies are generally well tolerated, but a few things are worth knowing. If you're on medication or have a skin condition that increases photosensitivity, check with your doctor before starting red light sessions. If you're pregnant, have a heart condition, or have any concerns about heat exposure, talk to your physician before using the infrared sauna. Drink water before and after either session, since even gentle heat and light exposure add up over a workout-heavy day.
If you have a medical condition or are pregnant, consult your physician before starting red light or infrared therapy.
