Red Light Therapy Before or After a Workout: When Should You Use It?

If red light therapy is part of your recovery routine, one question quickly comes up: 

Should you use red light therapy before or after your workout? 

You might instinctively assume that recovery tools belong after exercise. With photobiomodulation, however, research has investigated both pre-exercise and post-exercise use. And the answer isn't quite as simple as one being universally better than the other. 

Why are athletes interested in red light therapy? 

Exercise creates temporary physical stress. 

Depending on the training session, you may experience: 

This is where photobiomodulation has attracted attention. 

Red and near-infrared wavelengths are being researched for their interaction with biological tissue and cellular signalling, including mechanisms associated with mitochondrial function.  

As a result, researchers have investigated whether applying PBM around exercise could influence fatigue, muscle endurance, soreness and recovery. 

Red light therapy before a workout: 

You don't necessarily need to wait until you're sore. A significant part of the research into photobiomodulation and exercise has actually examined pre-exercise exposure. 

A 2024 meta-analysis of 34 randomised controlled trials reported an improvement in muscle endurance associated with pre-exercise PBM, although results varied across outcomes and participant groups.  

Another meta-analysis examining different types of exercise found improvements in some measures such as single-joint muscle endurance and cycling time-to-exhaustion, while finding no meaningful improvement in several running, sprint, strength and swimming outcomes.  

In other words: 

There is promising evidence, but red light therapy isn't a magic performance enhancer and results depend heavily on the protocol and activity being studied. That's a far more useful way to understand the science than claiming it will automatically make every workout better. 

Red light therapy after a workout: 

Post-workout use is probably the routine most people naturally associate with red light therapy. The aim here isn't necessarily immediate performance. Instead, users often incorporate the session into a broader recovery routine alongside: 

Research has reported potential effects on outcomes relating to muscle soreness and recovery, although studies differ substantially in wavelength, power, dose and timing. A 2025 systematic review and meta-analysis reported low-certainty evidence that PBM applied before exercise reduced subsequent muscle soreness and found some improvement in recovery-related outcomes.  

These findings help explain why red and near-infrared therapy has become increasingly popular within performance and recovery environments – but they shouldn't be interpreted as proof that every device or protocol produces the same result. 

So, is before or after better? 

For someone primarily interested in preparing for training, pre-workout exposure has some research behind it. 

For someone who wants red light therapy to form part of an established post-training routine, using it afterwards may simply make the habit easier to maintain. 

Some people may also use PBM at different points depending on their training schedule. 

What matters is not treating timing as the only variable. 

Research protocols vary according to: 

That's why two studies or two people's routines can produce different outcomes. 

What type of red light is used for muscle-focused routines? 

Red Light Pro recovery panels combine visible red and near-infrared wavelengths. 

Near-infrared light is especially relevant for muscle-focused applications because longer wavelengths penetrate deeper than visible red light. 

For example, the Edge 750 combines 630nm and 660nm red light with 810nm and 850nm near-infrared light.  

How long should you use red light therapy around training? 

Follow the instructions for your particular device. 

Red Light Pro's current panel guidance typically sits around 10–20 minutes per session, with specific recommendations depending on panel and treatment area. Don't assume that doubling the time automatically doubles the benefit. Photobiomodulation has demonstrated dose-dependent behaviour, and higher exposure isn't necessarily better.  

Is red light therapy only for athletes? 

No. 

You don't need to be an elite athlete to care about recovery. 

Red light therapy panels may appeal to: 

The same principle applies regardless of ability: red light therapy should be an addition to, rather than a replacement for, the fundamentals of recovery. 

What does the latest evidence say? 

This is where Red Light Pro can create content that is more trustworthy than a lot of competing sites. The evidence isn't universally positive. 

A 2025 systematic review specifically looking at whole-body photobiomodulation identified only five eligible studies involving 105 physically active participants. It found no demonstrated improvement in exercise-performance or fatigue biomarkers in those studies and concluded that further research is needed.  

At the same time, other systematic reviews and meta-analyses of more localised PBM protocols have reported positive results for particular outcomes such as muscle endurance and soreness.  

So the most accurate conclusion is: 

Photobiomodulation shows potential as part of an exercise and recovery routine, but outcomes vary according to the type of light, dose, timing, exercise and individual. 

That is more credible than promising guaranteed improvements. 

Frequently Asked Questions 

Should I use red light therapy before or after the gym? 

Research has investigated both. Pre-exercise PBM has shown promising findings for some muscle-endurance and recovery outcomes, while post-exercise use can fit naturally into a recovery routine. 

Can red light therapy help muscle recovery? 

Research has reported positive effects on some recovery outcomes, but results vary and it shouldn't replace sleep, nutrition, appropriate training or medical care. 

How long after exercise should I use red light therapy? 

There isn't one universally established timing window. Follow the instructions provided for your device and build the session into a routine that you can maintain consistently. 

Can I use red light therapy on a rest day? 

Red light therapy doesn't have to be limited to training days. Follow the frequency and usage guidance for your specific device. 

Do professional athletes use red light therapy? 

Photobiomodulation has attracted considerable interest within sport and exercise research, particularly in relation to performance, muscle fatigue and recovery. 

Build your recovery setup 

From compact targeted panels to larger full-body devices, Red Light Pro offers red and near-infrared systems designed to fit different training and wellness routines. 

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