Red Light Therapy Before or After Workout? The Athletic Guide

Athletes often ask: should I use red light therapy before or after my workout? The answer is both, if possible — but if you can only choose one, the right choice depends on your goal. Here's the breakdown.

Pre-Workout RLT

Benefits

• May enhance muscle performance and strength
• Reduces muscle damage from the workout
• Improves mitochondrial function for the upcoming exercise
• Some studies show increased repetition count and reduced fatigue

Protocol

• 3–5 minutes per muscle group
• Treat 30–60 minutes before training
• Position panel 6 inches from the muscle

Post-Workout RLT

Benefits

• Reduces DOMS (delayed-onset muscle soreness)
• Speeds recovery between training sessions
• Reduces muscle inflammation
• Lower CK (creatine kinase) markers in blood

Protocol

• 3–5 minutes per muscle group
• Treat immediately after training
• Position panel 6 inches from the muscle

Both: The Optimal Protocol

For serious athletes, treating both before and after training delivers the best results:

• Pre-workout (30–60 min before): 3–5 min per muscle group
• Post-workout (immediately after): 3–5 min per muscle group
• Total daily: 6–10 min per muscle group

Most studies showing performance improvements used this pre + post protocol.

Choose by Goal

Choose Pre-Workout If:

• You want performance enhancement
• You're competing or doing max-effort training
• You want to reduce muscle damage

Choose Post-Workout If:

• You want faster recovery
• You train daily and need quick recovery
• You experience significant DOMS

Choose Both If:

• You're a serious athlete
• You have time for 2 sessions daily
• You want maximum benefit

Frequently Asked Questions