Most athletes use RLT for recovery — but research suggests pre-workout RLT may also enhance performance. The mechanism: improved mitochondrial function means more ATP available for muscle contraction, potentially increasing strength and endurance output.
What the Research Says
Research on pre-workout RLT shows promising results:
- Multiple studies show increased repetition count and reduced fatigue in athletes using pre-workout RLT.
- Some studies show improved sprint times and vertical jump after RLT.
- The mechanism: RLT boosts mitochondrial ATP production, giving muscles more energy.
- RLT may also reduce muscle damage from the workout (less CK in blood post-exercise).
- Best results come from treating the muscle group 30–60 minutes before training.
The Pre-Workout Protocol
- Treat the muscle group you're about to train. For leg day: treat quads, hamstrings, glutes. For upper body: treat chest, back, shoulders.
- Position the device 6 inches from the muscle. Treat for 3–5 minutes per muscle group.
- Train 30–60 minutes after the session. This gives the cellular effects time to peak.
- Combine with post-workout RLT. Pre-workout for performance, post-workout for recovery.
- Be consistent. Daily treatment during intense training blocks.
Best Devices
Best Full-Body: MitoMAX 2.0
Mito Red Light MitoMAX 2.0
Mito Red Light · Premium
$599
- Wavelengths
- 660nm + 850nm
- LEDs
- 200 dual-chip LEDs
- Irradiance
- ~110 mW/cm²
- Size
- 36" x 9" x 3"
Best for: Full-body coverage in one panel
Pros
- Near full-body coverage
- High LED count
- Excellent value per watt
- Modular for multi-panel setups
Cons
- Heavy and bulky
- Premium price tier
- Requires dedicated space
Best Premium: MitoMEGA 2.0
Mito Red Light MitoMEGA 2.0
Mito Red Light · Premium
$899
- Wavelengths
- 660nm + 850nm
- LEDs
- 300 dual-chip LEDs
- Irradiance
- ~115 mW/cm²
- Size
- 36" x 12" x 3"
Best for: Serious biohackers and full-body sessions
Pros
- Maximum coverage in single panel
- Commercial-grade irradiance
- Pairs well for 2-panel setups
- Built for daily long sessions
Cons
- Premium price
- Large footprint
- Heavy mounting required
Best Travel: BONTANNY Portable
BONTANNY Portable Red Light Therapy
BONTANNY · Mid
$199
- Wavelengths
- 660nm + 850nm + 1060nm
- LEDs
- 3-wavelength handheld
- Irradiance
- High
- Size
- Under 1 lb
Best for: Travel-friendly 3-wavelength handheld
Pros
- 3 wavelengths including 1060nm
- Under 1 lb — truly portable
- Rechargeable
- Premium build
Cons
- Premium price for handheld
- Small treatment area
- Newer brand
Timing Your Sessions
Pre-Workout (30–60 min before training)
- 3–5 minutes per muscle group
- May enhance strength and endurance
- Reduces muscle damage from the workout
Post-Workout (immediately after training)
- 3–5 minutes per muscle group
- Reduces DOMS
- Speeds recovery between sessions
Both (Pre + Post)
Best results for serious athletes. Most studies showing performance improvements used this protocol.
Frequently Asked Questions
Possibly. Multiple studies show increased repetition count, reduced fatigue, and improved sprint/jump performance with pre-workout RLT.
30–60 minutes before training. This gives the cellular effects time to peak. Treat the muscle group you're about to train for 3–5 minutes.
Possibly. Some studies show small but significant strength increases with regular pre-workout RLT. The effect is modest — maybe 5–10% improvement.
For full-body: MitoMAX ($599) or MitoMEGA ($899). For travel: BONTANNY Portable ($199). Get the most powerful device you can afford and have space for.
Both, if possible. Pre-workout for performance, post-workout for recovery. If only one, post-workout is more practical for most users.
No — RLT is a complement to warm-up, not a replacement. You still need dynamic stretching and movement preparation.